RELIEF FOR LOW BACK PAIN DURING PREGNANCY: KEY EXERCISES TO HELP YOU FEEL BETTER

Pregnancy is a beautiful journey, but it often comes with unexpected challenges—low back pain being one of the most common complaints. As your body changes to make room for your growing baby, the added pressure on your lower back can lead to discomfort, especially during the second and third trimesters. But don’t worry, we’ve got your back (literally)! Below are some effective low back pain exercises you can easily incorporate into your routine to feel better and stay active.

Why Low Back Pain Happens in Pregnancy

Low back pain during pregnancy is often caused by the extra weight you carry, changes in posture, and hormonal shifts that loosen ligaments. While this is a natural part of the process, it doesn’t mean you have to endure it without relief.

5 Exercises and Stretches to Alleviate Low Back Pain

1. Cat-Cow

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Perfect for early pregnancy and beyond, this mobility exercise keeps your spine mobile and releases tension in your lower back.

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How to do it:

• Start on all fours with your wrists under your shoulders and knees under your hips.
• Inhale as you arch your back (Cow), letting your belly drop.
• Exhale as you round your back (Cat), tucking your chin toward your chest.
• Repeat 8–10 times.

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2. Pelvic Tilts

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Pelvic tilts strengthen your core muscles, reducing the strain on your lower back.
How to do it:

• Lie on your back with your knees bent and feet flat on the floor (or on an incline if you're in your second or third trimester).
• Gently tilt your pelvis upward, pressing your lower back into the floor.
• Hold for a few seconds, then relax.
• Aim for 10–15 repetitions.

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3. Child’s Pose

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This relaxing stretch gently opens up your lower back and hips, making it great for the second trimester when pressure starts to build.

How to do it:

• Kneel on the floor with your knees spread and sit back onto your heels.
• Stretch your arms forward and lower your chest toward the ground.
• Hold for 30 seconds, breathing deeply!

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4. Seated Piriformis Stretch

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This stretch targets deep muscles in your glutes that can pull on your lower back causing tension.

How to do it:

• Sit on a chair with your feet flat on the ground.
• Place your one ankle on your opposite knee.
• Lean forward gently, keeping your back straight, until you feel a stretch in your glutes of the leg that is bent.
• Hold for 20–30 seconds, then switch sides.

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5. Four Point Alternating Leg Raises

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A great way to strengthen your back and core.

How to do it:

• Start on all fours
• Pull your belly button towards your spine to engage your core

• With your back flat, straighten one leg out behind you
• Pause, then return back to start position.
• Repeat for 10 reps, then perform on the other side.

• Do not allow your pelvis to rotate or shift your bodyweight during this exercise
• 3 sets

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Tips for Safe Exercise During Pregnancy

• Always listen to your body. Stop if you feel any pain or discomfort.
• Modify exercises as needed, especially in the third trimester.
• Consult your healthcare provider before starting any new exercise routine.

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When to Seek Professional Help

If low back pain is persistent or severe, it may be time to consult one of our expert practitioners at Therapy X. Our collaborative team offers tailored treatments such as physiotherapy, chiropractic care, and prenatal massage, as well as specialized low back pain exercises designed for pregnancy. We’ll help you find relief and keep you moving comfortably throughout your journey.

Schedule your appointment today! Have more questions? Call us at 604-742-3688, or visit our clinic in South Granville, Vancouver to speak with one of our clinical coordinators for more information. Let our team support you every step of the way through your pregnancy.

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With care,

Therapy X Collective