Physiotherapist guided lower back pain relief exercises for all stages of pregnancy. Relieve back muscle tightness and discomfort with these pregnancy exercises for your lower and middle back. Physio Michelle from guides you through this gentle home exercise routine with no equipment required.
Please note that these exercises are not appropriate for pregnant women with lower back disc injury.
This lower back home exercise routine for pregnancy consists of a series of gently lower and middle back spinal mobility exercises.This routine is performed kneeling on all fours and in side lying. The exercises are appropriate for all stages of pregnancy including the last trimester as they do not involve lying on the back, a position which should be avoided for pregnancy exercises from 16 weeks onwards. All the included exercises provide gentle movement for the muscles and joints of the middle and lower back.
The stretching and mobility exercises in this video include:
– Pelvic tilts
– Reaching thoracic rotation
– Kneeling side lower back stretches
– Kneeling lower back and buttock stretches
– Kneeling lunge stretches
– Side lying lower and middle back rotation stretches
Transcribe video:
American College of Obstetrics and Gynecology Exercise Guidelines
Women with the following conditions or pregnancy complications should not exercise during pregnancy:
– Certain types of heart and lung diseases
– Cervical insufficiency
– Being pregnant with twins or triplets (or more) with risk factors for preterm labor
– Placenta previa after 26 weeks of pregnancy
– Preterm labor or ruptured membranes (your water has broken) during this pregnancy regular physical activity
– Preeclampsia or pregnancy-induced high blood pressure
– Severe anemia
What are warning signs to stop exercise during pregnancy?
Watch for the following warning signs when you exercise. If you have any of them, stop and call your obstetrician:
– Bleeding from the vagina
– Feeling dizzy or faint
– Shortness of breath before starting exercise
– Chest pain
– Headache
– Muscle weakness
– Calf pain or swelling
– Regular, painful contractions of the uterus
– Fluid gushing or leaking from the vagina
Reference:
Music by Aiden Kenway:
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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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These were perfect. My low back spasming after long drive in car and i was in tears. These stretches combined w the slow deep breath helped immensely. Thank you! Do you have a foam roller stretch as well. That hss alsonbeen helpful. I love that you specialize in prenatal
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I have mild scoliosis and have suffered from awful back pain for years. In pregnancy my lower back pain has now turned into all over back pain but these stretches coupled with weekly massage gun use has really really helped. Means I’m able to sleep!
I hope it helps you guys but for me it made my pelvic & back pain worse. I’m not sure if it’s because I’m 6 1/2 months but these stretches were painful in every way possible.
Is it ok to do these stretches more than once a day? Can I stay in one position for a bit longer? I noticed some movements make my back feel so relaxed.
Also, can you do them if you just gave birth and had an epidural?
Thank you so much for the video! It really helps, especially when I have a toddler that keeps moving around and I'm in my 3rd trimester.
Omg, this video is a Godsend. My back has been hurting so badly, and I finally have some relief. Thank you!!
Can we stay in the se position for a while and repeat in series, or Its not recomendat? For example 4x 40sec each?
Is this allowed 4 week pregnant 😩
Yesterday I was so stiff and sore and found this video. Today I feel so much better. On to day 2!
This felt awesome ! So grateful 🥲
Thank you so much this really helped me
I'm 40+3 today. My back pain yesterday just hit the roof. I haven't gotten any sleep last night or this night. Doesn't matter how I sleep, the pain is always here, I'm getting up, changing positions, nothing helps! I'm really trying to be grateful and think of baby haha. I just want to cry because it hurts so bad.
I'm currently in the tub, seems like it's the only thing that helps me right now… I will definitely try those exercises after! Hoping they will help my back 😭🤞
I just got back pain
34 weeks and starting to feel low back pain. This helped me a lot, will do this daily! Thank you!
Experiencing so much back pain, all kinds of back pain during my 4th month. And here I am, at 11pm, beside my snoring husband, had to search for a good stretch. Will try this tomorrow morning. Hope this lessen the pain or make it go away. 😊
I tried this last night while I was in such need for back pain relief as I am 17 weeks pregnant. This helped so much! My headache from the pain went away after ten minutes and I was able to walk around my home effortlessly without needing to stop bc of the pain. I really appreciate your work and I will keep this video for future reference.
Thank you so much for this video, it really helped me, i feel relaxed after this exercise 🤗
I didn't know about particular exercises, but I discovered exactly these by myself bcz that's what felt right
Thank u so much it's really very helpful my pain is now gone🥰😍😍
Hello I am 22 weeks pregnant after 5 miscarriages I have very bad back pain and burning on my left side also very bad burning and numbness on my left leg specially when I walk and stand and it is very painful is this exercise safe for me
Dear Michelle, thank you for this excersize. I'm in my 3rd trimester and my back started killing me. Everyone told me that back pain is "normal" for this pregnancy phase, but I found this video, and I was practicing these excersizes twice a day, in combination with a lot of walking and it did a real magic for me. Thank you once again. Greetings from Croatia!
Was anybody else’s little one extremely active while trying to do these stretches 😩 it made it so much harder to relax 😩
Is this allowed for 9 weeks my Lower back is starting to pain now?
I used Weedborn CBD products and healed without any problems.
This was a wonderful stretch for my back. I’m 35 weeks pregnant and my back was aching all week. Thank you!
Oh my word! I feel like “where has this video been all my life, let alone during pregnancy!” Such an awesome stretch… Oh my goodness I feel so relaxed and calm and in control of my body (as in not a victim to pain) … I could cry of relief! Thank you so much for this video ♥️♥️♥️
8 months and this just helped me relax. Thanks!
Am I the only one who feels good and sleepy after the stretches? So glad I found this video.
I’m four months in and growin fast my back pain was gettin bad! Did this and I haven’t felt so good since I started gettin big! 🧘♀️😌
Hi there! I really appreciate these exercises, so thank you for your video! Just out of curiosity: is there a reason why, for the cat cow variation, you encourage breathing in when curving the back up, and out when returning to flat back? This is the opposite breathing pattern for typical cat cow, so I was just wondering.
Hello! I love your excersices! I am looking for a new routine. I have two herniated disc and I am in Pregnant, can you maybe do a video with this special conditions? Thank you very very much. Blessings and hugs. Linnet
Hi im 7 weeks pregnant i have a history of herinated disc and suffering with pain since few days ,please advice me can i do this exercise ,is this safe for 7 weeks will this effect growing baby ,im worried whether i can do it or not ,i do work from home and at eod during nights im unble to get sleep coz of pain .. it pains like hell😑
I'm only 7 weeks with back pain I can't even sleep at night.
Terrible back pain started in my 8th week. Not my first go around either. ☺️ This saved me! Thank you!!
Thank you for the excercises, they helped me in my pregnancy! And also i like you very much as in this short video, you seem so kind, glad i found this video 🙂
Wow this video was amazing. I feel a difference in my back already. Thank you so much for sharing!
Hi I just tried it right now, I'm 29weeks pregnant right now starting to feel minimal back pains so I searched for videos that can help me and thankyou because your exercise feels really good.. I just wanna ask if what will be your recommendation for this stretches. Should I do this everyday or is there any time frame you can provide for me to this every week? Hope you'll reply ☺️
I'm 7 months and my lower back hurts really bad. This felt amazing!!!! Thank you so much.