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Pregnancy is a wonderful time of great transformation. The female body undergoes many changes. One important change is the shift of gravity, biomechanically changing posture and placing more weight on the shoulders and back.  Here are three wonderful exercises that can help alleviate lower back discomfort in pregnancy. Please be advised it is important to consult with your health care team in regards to your individual needs.

  1. Cat-Cow Stretch
  • This is a great stretch to help stretch and mobilize the spine helping to relieve tension in the lower back and promote flexibility.
  • Begin on your hands and knees in a table-top position.  Make sure your wrists are aligned under your shoulders and knees are under your hips.
  • Inhale and arch your back, lifting your head and tailbone towards the ceiling. This is cow pose.
  • Then exhale and round your back tucking your chin and tailbone in. This is cat pose.
  • Repeat the movement 8-10 times making sure you coordinate your breath with this fluid movement.
  1. Supported Child’s Pose:
  • Child’s pose is a restful position.  It gently stretches the lower back and hips. Adding support in this pose can be more relaxing and enhance its benefits.
  • Start on your hands and knees in a tabletop position.  Spread your knees wide while keeping your big toes/feet together. Gently sit back on your heels and extend your arms forward. 
  • For added support you can place a yoga block or a cushion under your forehead.
  • Breathe deeply and slowly holding the pose for 30 seconds to one minute.  Focus on releasing tension in your lower back.
  1. Pelvic Tilts:
  • Pelvic tilts can help strengthen the abdominal muscles and stabilize the pelvis.  Having abdominal strength can help to relieve lower back discomfort.
  • Lie on your back with your knees bent and your feet flat on the floor.  Make sure your feet are hip width apart.  Place your arms by your sides with the palms facing down.
  • Inhale to prepare then as you exhale tilt your pelvic slightly backward – pressing your lower back into the floor.
  • Inhale again and tilt your pelvis slightly forward, arching your lower back away from the floor.  Remember this is a very small movement, a very small arch.
  • Continue the gentle movement of rocking forward and backward 8-10 times, being very mindful of your breath.

Some tips to remember:

  • Consult with your healthcare team to make sure these poses are safe for your individual needs. And modify them if necessary for any specific medical considerations.
  • Listen to your body. Avoid pushing yourself to the point of any pain or discomfort.