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3 Stretches To Ease Pregnancy Back Pain

Do you suffer from pain during your pregnancy? By adjusting your posture and stretching, you can minimize that annoying back pain. These pregnancy exercises can strengthen your core muscles as well as make it easier to get that flat belly back after delivery.

Here are three easy exercises to reduce your back pain.


Stretching and strengthening your muscles increases muscle activation. Squats are an easy-go to exercise. Do NOT do this if you are suffering from pelvic pain.

  1. Stand in a wide squat position with your feet and knees slightly turned out. This should cause you to feel it around your thighs into your hips/glutes/upper hamstrings. Make sure to keep your weight on your heels.
  2. Your butt should be pointed upwards. You should feel the stretch as it hits your core. Do this in sets of 10 to 20 reps.

Round Stretch

This stretch is similar to the cat cow and child’s pose combined. This stretch activates those deep core muscles.

  1. Begin in the child’s pose position reaching your arms out. Keep your knees wide. You want to stretch your hips back as far as you can. Then arch your back as you stretch up and down.

Pigeon Stretch

This stretch can relieve sciatic discomfort and stretch your belly.  If your hips are too tight, this will increase pregnancy back pain. Place a pillow underneath your hips if you feel any discomfort. But remember, these stretches should relieve pain and not increase it.

  1. One leg should be stretched backward causing your leg to be straight along the floor, the other leg should be bent to where you are sitting on your knee. Arch your lower back making it easier to stretch your glutes and hips.
  1. Gently push off the floor with your upper body. This will stretch your belly. Hold for 10 to 20 seconds then roll up and switch sides.


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