Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She’ll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. Watch more videos at
The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.
The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.
Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.
Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.
Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.
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5 Best Pregnancy Lower Back Pain Relief Exercises :
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Man…. im only 12 weeks and my lower back is in so much pain. I see everyone in the comments section is over 20 weeks. I cant even imagine
This video is the ticket while I am waking from discomfort in my third tri. TY so much
Instant relief. Thank you so much!
Thank you so much
I love this! Thanks!!
Pregnancy is really hard.
I couldnt sleep due to back pain and was searching for pain relief. Doctor Jo to my resque again. Child's pose finally relieved my back. Going to sleep Goodnight ladies.
girl I’m 16 weeks and my back has been KILLING me. I’ve also had pre existing lower back problems. including 4 herniated discs, spinal stenosis, arthritis, degenerative disc disease and sciatica. it’s even worse now just being at 16 weeks. all I want is something to take the pain away as it’s constant, I turn barely one wrong way ever so slightly and I’m down even more days. currently going on 6 days straight dealing with the lower back pain. it’s so frustrating and debilitating.
Can i do them on and after 36 wks?
Thank you ❤
am in third tremister my back is real painful
This really helps! Thank you!!
That's really really effective, I am 32 weeks pregnant and my back pain is killing me, after these exercises I felt sooooo good , I am really very grateful Thank you😊
My botbot very hurts when go to sleep
Wow!
Thanks a lot for this video.
This simmered my back pain down unbelievably!!
Plz explain in urdu
Its 12 midnight in watching and doing these. Pregnancy back pain is no joke .Thank you.
Thank you for this! I’m only 11 weeks and my back and pelvis has already been killing me for weeks especially after work. I was laying in bed just whimpering until I found this and finally got some relief
I’m getting kicked in the ribs as I do this 😂
Iam 21 weeks pregnant and feel like iam carrying a brick.. My lower abdomen is heavy, lower back pain and abdominal pain
Only 8 weeks and my back is on fire 😢can’t sleep at all
Week 30 and back went out… overnight. Thank you for this!!!!!!! ❤️🩹
My lower back was killing me yesterday! The tail wag was such a relief it really hit the spot with the pain. Thank you for the great advice.
So good its help ❤
Can I do these exercises in my 11 weeks ?