A staggering 50–80 % of pregnant women report back pain, but having a baby doesn’t necessarily mean having constant back pain. Discover what causes prenatal back strain, how you can soothe a sore back, and five essential pregnancy back exercises.
One of the best – and safest – ways to help ease back pain in pregnancy is with targeted exercises. According to a Cochrane review, specific exercise can ease pregnancy-related back and pelvic pain in up to a third of cases.
What Causes Lower-Back Pain in Pregnancy?
A sore lower back, sciatica, and pelvic pain are common in pregnancy. This is mainly due to an increase in the hormone relaxin, which rises during pregnancy. Relaxin helps to prepare our body for birth by softening ligaments, muscles, and joints, but combined with natural weight gain and postural changes, it can lead to instability and pain, particularly in the pelvis and lower back. Check out our blog on why my back hurts so much in pregnancy.
As your pregnancy develops and your baby grows, the abdominal muscles stretch and separate, which can weaken the core, giving less support to the lower back. General stress and tension, poor sleep, and postural habits can all exacerbate back pain. Check out our Thrive Journey article on Grounding Yoga moves to help you feel relaxed and at ease.
Quick-Glance Safety Checklist Before You Start
- See your doctor – make sure your doctor or midwife has given you the go-ahead to exercise, particularly in your first Trimester.
- Check your Spine Alignment – the easiest fix for back pain – look for a neutral spine 24/7. Your spine is strongest when there are four curves and weakest when flat.
- Engage your core as you exhale – take deep, diaphragmatic breaths and as you exhale, gently engage the pelvic floor muscle and draw the lower belly towards the spine – this will give additional muscular support for the lumbar spine.
- Keep your knees slightly bent – gives the spine greater access to neutral spine in yoga poses.
- Use props when you practice – support your body and fill in any “gaps” with props such as bolsters, a stable wall, or a chair.
- Listen to your body – if you experience any radiating pain, notice numbness, or feel dizzy, then stop immediately.
- Hydrate and warm up gently – aim to have around six to eight glasses of water a day and sip at room temperature. Ease yourself into any exercises slowly and mindfully.
Five OB-Approved Exercises That Relieve Pain Fast
These movements can be done during all stages of your pregnancy – just make sure you have clearance from your midwife or doctor.
These exercises – also endorsed by the Mayo Clinic – help to reduce back pain as well as encourage your baby into the optimal position for birth.
1: Cat-Cow Stretch (30 sec × 5)
Start kneeling, with your knees below your hips and your hands below your shoulders, fingers wide apart. On an exhale, tuck your tailbone under and move vertebrae by vertebrae, finishing your exhale as your chin comes towards your chest. Then lead with the tailbone as you inhale, slowly arching the lower back and looking forward towards the top of your yoga mat. This movement is referred to as Cat/Cow as you are arching your spine like a cat and then broadening your lower back like a cow. Move with your breath and actively engage your core and lift your pelvic floor as you exhale. Cat-Cow is a slow, flowing movement that activates the entire spine and coordinates with the breath.
2: Pelvic Tilt on All Fours (15 sec x 5)
This is a smaller movement than the Cat-Cow pregnancy stretch, which is targeted to the pelvis and lower back. Start kneeling on all fours and tuck the tailbone under on an exhale (posterior tilt of the pelvis), then inhale and reverse the movement (anterior tilt). Keep your head, neck, and arms still as you move through the pelvic tilts. The mid-way point is your neutral pelvis in this position, gently draw the lower belly towards the spine to engage the core. This helps to relieve back tension and activate core muscles.
3: Wall Squat Hold
Stand up against a stable wall and then step your feet out to hip distance and parallel. Slowly sit down with your legs at a 90-degree angle, keeping your knees directly above your heels. Hold for 3 – 5 breaths and then repeat. This pose helps core, leg, and glute strength. Remember to keep your shoulders relaxed, and you can rest your hands in your lap or on your hips. Take care to come out of the pose pushing into your feet and sliding back up the wall. As you get heavier, lean forward and use your arms too.
4: Supported Child’s Pose with Bolster
Place a bolster lengthways in the middle of your mat, with the bottom of the bolster in line with your sternum (breastbone). Then sit back with your hips towards your heels and your knees out wide. Gently walk your hands forward and rest your upper body on the bolster with your head turned to the side. Take deep diaphragmatic breaths in this position, focusing on drawing the breath down towards the belly and lower back. After around three breaths, turn your head to the other side and then walk your hands back along the mat and come into a comfortable seat. This position helps to release tension in the lower back and pelvis and is deeply calming, easing the nervous system.
5: Seated Piriformis Stretch for sciatic pain
From a seated position, extend your legs and then bend your left knee and cross your right leg over the left. This should create a gentle stretch sensation in your outer thigh around the area of the piriformis and ITB (iliotibial band). If the stretch is too strong, move your left foot further away, and if you need to increase the stretch sensation. Bring the left foot closer towards your body. Take 3 – 5 breaths and then repeat on the other side.
FAQ & Quick Tips
Q: How can I alleviate lower-back pain while pregnant?
A: You are unlikely to be able to avoid lower back pain during your pregnancy, but there are ways to help alleviate it. In addition to the exercises above, make sure you are taking regular movement breaks, circling the hips, and doing pelvic tilts. To help avoid Pelvic Girdle Pain (PGP), take small strides rather than long step,s as this helps to keep the pelvis stable and in alignment.
Q: What is the best exercise for lower back pain during pregnancy?
A: Pelvic tilts help to ease back pain – make sure you are moving with your breath, generally tucking the tailbone under on an exhale and moving into a sway back on your inhale. The position between these two movements is your neutral pelvis – this should be your default position for optimal posture.
Q: What positions help with pelvic pain in pregnancy?
A: Keep your feet about hip distance apart and parallel while standing, and engage your pelvic floor and core to help protect the lower back and pelvic area. When seated, avoid crossing your legs and keep your weight evenly distributed between both feet. Gentle hip circles and pelvic tilts should ease pelvic pain, but seek medical advice if pain persists. Check out our Thrive guide to relieving hip pain.
Q: Which exercise gave you the most relief? (perspective question)
A: In the early stages of my pregnancies, I could often be found in Viparita Karani (a fancy way of saying legs up the wall!). You can also do this lying on your back with your knees bent and resting your lower legs on a sofa or bed. Stay here for a few minutes, and either do one of our Thrive guided relaxations.
Or some slow, deep breathing. This is only recommended up to week 20, so just for the first Trimester. After that, I loved to do the pelvic tilts to ease back pain.
Q: When should I stop exercising and call my doctor?
A: If you feel pain, numbness, tingling, or feel dizzy, please check in with your doctor or healthcare professional.
When to Seek Professional Help
- Watch for red-flag symptoms, which include numbness, fever, contractions, or spotting. If you feel dizzy or are at all worried, please check in with your doctor or midwife.
- Link to a women’s health physiotherapist or OB-GYN.
Need tailored prenatal support? Book into live yoga classes for every stage of your fertility, pregnancy, and parenting journey.