April 21

8 Pregnancy Stretches to Relieve Back Pain (Video)

By fitness

April 21, 2022

The BEST being pregnant stretches to alleviate again ache in being pregnant! This 10-minute being pregnant stretching routine releases tight muscular tissues within the hips, glutes, neck and backbone to alleviate decrease again ache throughout being pregnant.

Back ache in being pregnant is without doubt one of the commonest complaints I hear from pregnant girl — and it will possibly affect every thing from how effectively you sleep to proscribing your day by day actions.

Although it’s irritating, again ache throughout being pregnant is widespread and one thing most pregnant girls will expertise.

Today’s exercise combines the 8 BEST being pregnant again stretches in a guided video. These secure stretches are nice for all three trimesters of being pregnant.

pregnant woman holding foam roller performing a hip opener stretch for back pain

Back Pain In Pregnancy FAQs

What Causes Back Pain During Pregnancy?

Pregnancy again ache can largely be attributed to gaining weight, a shifting middle of gravity, and relaxin hormones stress-free the ligaments within the joints of your pelvis. A rising uterus additionally stretches out and weakens your belly muscular tissues (also referred to as diastasis recti), which places a pressure in your again (American College of Gynecologists).

How Can I Relieve Back Pain During Pregnancy?

Pregnancy again ache might be managed by a mixture of strengthening weakened muscular tissues and stress-free tight muscular tissues. You can strengthen weak core muscular tissues with these 8 Pregnancy Ab Exercises and launch tight muscular tissues within the legs, hips and decrease again with these 8 being pregnant stretches and prenatal yoga.

Combat widespread being pregnant aches and pains with this guided stretch routine for being pregnant.

This 10-minute being pregnant again stretches routine combines workout routines designed to launch tight muscular tissues within the decrease again, hips, glutes quads, neck and backbone – which may all contribute to low again ache.

I counsel including this stretching routine to your prenatal exercise plan 1-2 occasions per week for being pregnant again ache reduction.

Workout Equipment:

No tools, simply your body weight.

You can add a foam curler for transfer 8 when you have one accessible. We’ll even be utilizing a bench/chair/couch to deepen among the stretches. Use what you've got accessible.

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Workout Instructions:

Follow together with the guided 10-Minute Back Pain Relief Video on YouTube, led by licensed private coach and pre-and-postnatal health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Pregnancy Stretches For Back Pain
  • Timed Intervals (~40 seconds of stretching, adopted by 20 seconds relaxation)
  • Perform Each Stretch Once (on all sides as wanted)

Pregnancy Back Pain Relief Stretching Routine

1. Transversus Abdominis (TA) Core Breathing or Belly Breathing
2. Seated Adductor Stretch
3. Seated Piriformis Stretch
4. Cat Cow Stretch
5. Table Top to Child’s Pose
6. Half Kneeling Hip Flexor Stretch
7. Forward Fold Chair Stretch
8. Foam Roller Glute and Piriformis Stretch

8 Pregnancy Stretches For Back Pain

Transversus Abdominis (TA) Core Breathing

Targets: Transverse belly (TA) muscle which prolong between the ribs and the pelvis, wrapping across the trunk of the physique from entrance to again.

The transverse abdominus is a really deep belly muscle that helps general core energy and again well being.

pregnant woman demonstrating transverse abdominis or TA breathing or belly breathing during pregnancy

How To Do Transversus Abdominis (TA) Core Breathing

  1. First, activate your transverse abdominis muscular tissues. Stand together with your again in opposition to a wall or lay in your again together with your knees bent at 90-degrees and ft flat on the bottom. 
  2. Find your hip bones and transfer your fingers one inch inwards.
  3. To discover your transverse abdominis muscular tissues, pretend cough. The muscular tissues you are feeling ‘pop’ whenever you cough are your transverse abdominis muscular tissues.
  4. To interact them, take a deep breath and permit your core and pelvic ground to chill out. Imagine there's a string between your hip bones and as you exhale that string (or your TA muscular tissues) are pulling your hip bones collectively. 
  5. As you inhale, let the stomach increase (let your again pop off the bottom or wall).
  6. As you exhale, pull the stomach in tight and take into consideration tucking the tailbone beneath you to press your again into the mat or wall.

Seated Adductor Stretch (Inner Thigh Stretch)

Targets: Specifically the hip adductors or inside thighs, in addition to the muscular tissues across the hip joint — glutes, piriformis, psoas, hip flexors and hip abductors.

An excellent stretch in case you’re experiencing pubic symphysis dysfunction (or SPD ache) throughout being pregnant.

pregnant woman demonstrating seated adductor stretch or inner thigh stretch. Great pregnancy stretches for SPD and pelvic pain

How To Do Seated Adductor Stretch

  1. Start sitting on a field, bench, chair or sofa. Plant your ft large on the mat, outdoors of your hips. Place each arms in your knees.
  2. Hinge on the hips as you press your torso ahead and in the direction of your proper knee. Right arm bends whereas left arm stays straight. Hold for a 3-count.
  3. Come again to middle and reset earlier than repeating on the left, hinging in the direction of your left knee, preserving your proper arm straight.

Seated Piriformis Stretch

Targets: Specifically the piriformis muscle — a flat, band-like muscle positioned within the buttocks close to the highest of the hip joint.

This muscle is necessary in decrease physique motion and infrequently turns into tight and overworked throughout being pregnant inflicting sciatica ache.

If you wrestle with sciatic nerve ache, this seated half pigeon or piriformis stretch is for you.

pregnant woman performing a seated piriformis stretch or seated half pigeon stretch

How To Do Seated Piriformis Stretch

  1. Start in a seated place, ft planted below knees, backbone tall and straight.
  2. Pick up your left leg and cross your left ankle over your proper knee (consider performing a seated figure-4 stretch).
  3. Breathe, rolling your shoulders again and preserving your posture tall.
  4. Think about rotating your left shin away out of your physique to accentuate the stretch.

Cat Cow Stretch

Targets: All the muscular tissues alongside your backbone and releases low again stress.

The easy cat-cow pose improves blood stream between the vertebrae of your backbone. Great for relieving again ache and stress stress.

pregnant woman performing cat cow stretch -- best pregnancy stretches

How To Do Cat-Cow Stretch

  1. Start in a desk high place (quadruped) on all fours. Shoulders are stacked over wrists and hips are stacked over knees.
  2. Find a impartial backbone — consider the backbone as a straight line connecting the shoulders to the hips. Keep the neck lengthy by wanting down and out.
  3. On your exhale, arch your again to come back into cat pose. Tuck your tailbone, feeling a pleasant stretch alongside your backbone. Draw your navel towards your backbone and drop your head, gazing towards your navel.
  4. Return to impartial backbone in your inhale and repeat.

Table Top to Child’s Pose

Targets: Hips, inside thighs, ft, backbone and again.

An excellent stretch to calm your physique, relieve decrease again ache and improve circulation.

Pregnant woman performing rocking child's pose

How To Do Table Top to Child’s Pose

  1. Start in a large desk high place, quadruped on all fours, shoulders stacked over wrists, knees outdoors of hips, bringing your massive toes to the touch.
  2. Find a impartial backbone — consider the backbone as a straight line connecting the shoulders to the hips. Keep the neck lengthy by wanting down and out.
  3. As you exhale, shift your hips again in the direction of your heels and decrease your torso between your knees.
  4. Then stroll your arms away out of your physique. Extending your arms as far out in entrance of you as attainable, shoulders relaxed.
  5. Hold this place, opening your hips and lengthening from fingertips to tailbone with every exhale.

Half Kneeling Hip Flexor Stretch

Targets: Hips, hip flexors, groin, quads, glutes, low again and core.

This hip flexor stretch is concerning the anterior pelvic tilt, not how far you'll be able to push your hips ahead. Do not hyperextend your again or dump the hips.

pregnant woman performing half kneeling hip flexor stretch

How To Do Half Kneeling Hip Flexor Stretch

  1. Start in a low lunge place together with your proper leg ahead, proper foot planted on the bottom and left leg again. Left knee on the bottom behind you, again left toes tucked below.
  2. Square your hips to the entrance by tucking your tailbone. Your proper knee and left knee ought to be at a 90-degree angle (you don’t have to lean ahead).
  3. To additional intensify the stretch, press your left hand into your proper knee to open it additional, or attain your left arm overhead, performing a facet stretch.

Forward Fold Chair Stretch

Targets: The whole bottom of the physique from head to heels. Specifically releasing tight hamstrings and decrease again muscular tissues. 

pregnant woman performing forward fold; pregnancy stretches

How To Do Forward Fold Chair Stretch

  1. Start standing in Mountain Pose, ft hip-width aside (or wider if wanted), toes pointing straight forward.
  2. As you inhale, attain your arms overhead.
  3. As you exhale, soften your knees and slowly fold ahead out of your hips. Pushing your hips again in the direction of the wall behind you.
  4. Keep a tender bend in your knees as you attain your fingertips in the direction of a field, desk or sofa.
  5. Breathe, releasing additional into the stretch with every exhale. You ought to really feel a stretch alongside the complete bottom of your physique.

Foam Roller Glute and Piriformis Stretch

Targets: The glutes, outer glutes and piriformis muscle (a deep, small muscle positioned between your glutes and hip joints and it helps the hips rotate).

Tight glutes could cause low again ache, which is why we included this stretch.

pregnant woman performing Foam Roller Glute and Piriformis Stretch

How To Do Glute And Piriformis Stretch With A Foam Roller

  1. Sit on the froth curler together with your left glute/hip, crossing your proper leg over your left knee and leaning towards left hip. Support your weight in your arms on the ground as wanted.
  2. Shift as a lot weight onto the froth curler as is tolerable.
  3. While making an attempt to chill out the glute muscular tissues, proceed leaning into the left hip as your slowly roll over the left glute and butt muscle.
  4. Repeat on the suitable glute and hip.

Download Our Free Pregnancy Workout Plan

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