5 Simple Exercises to Ease Back Pain During Pregnancy

Expecting a baby is an exciting journey, but let’s face it—it can also be tough on your body. That’s where prenatal physiotherapy comes in! Whether you’re dealing with back pain and swollen ankles or just want to stay active and healthy throughout your pregnancy, prenatal physiotherapy in Grande Prairie can be a game-changer. It’s all about making sure you and your baby are as comfortable and healthy as possible.

5 Simple Exercises to Ease Back Pain During Pregnancy:

1. Pelvic Tilts:

• Lie on your back, beginning with your knees bent and feet flat on the floor.
• Slowly tilt your pelvis backward, pressing your lower back into the floor.
• Hold for a few seconds, then release and tilt your pelvis forward.
• Repeat this movement 10-15 times, gradually increasing as tolerated.

Benefits: They’re fantastic for several reasons: firstly, they strengthen those core muscles, providing crucial support for your spine and easing lower back pain. Secondly, they help maintain proper pelvic alignment, preventing discomfort caused by your growing belly. Thirdly, they promote flexibility in your spine, relieving stiffness and tension. Additionally, they’re a great way to improve posture, making sitting and standing more comfortable.

2. Seated Spinal Twist:

• Sit on the floor with your legs placed in front of you.
• Curve your right knee and position your right foot outside of your left knee.
• Inhale to extend your spine, then breathe out as you rotate your upper body to the right, positioning your left elbow on the outer side of your right knee.
• Sustain the twist for a few breaths, then replicate the movement on the other side.
• Perform 2-3 twists on each side, holding for 15-30 seconds each.

Benefits: The Seated Spinal Twist is like a gentle twist of fate for your back, offering a multitude of benefits to ease backache during pregnancy: it encourages spinal mobility, gently untangling stiffness and tension; by targeting muscles along the spine and hips, it releases built-up tension and tightness; promoting pelvic alignment, it alleviates strain on the lower back and pelvis; through stretching muscles in the back, hips, and glutes, it fosters relaxation and relief; and by stimulating digestive organs, it may even offer relief from common pregnancy discomforts like indigestion.

3. Hip Flexor Stretch:

• Position yourself on your left knee with your right foot ahead, ensuring proper alignment with your right knee directly over your ankle.
• Gradually transfer your body weight forward, sensing a stretch in the front of your left hip.
• Maintain the stretch for 15-30 seconds, then alternate sides and repeat the process.
• Perform 2-3 stretches on each side, gradually increasing the duration of the stretch as comfortable.

Benefits: The Hip Flexor Stretch acts as a great relief for pregnancy-induced back pain, targeting key areas to provide much-needed relief: by loosening tight hip flexor muscles, it reduces strain on the lower back, addressing a common source of discomfort during pregnancy, promoting pelvic stability, it helps realign the pelvis and spine, mitigating pressure on the lumbar region; enhancing overall posture, it fosters better alignment, reducing the risk of exacerbating existing pain; through regular practice, it maintains or improves flexibility in the hip flexors, supporting pelvic stability and reducing discomfort.

4. Standing Hamstring Stretch:

• Stand with your feet separated by the width of your hips and lean forward, ensuring your back remains straight.
• Place your hands on your thighs, shins, or the floor for support.
• Gently bend your knees and concentrate on elongating the back of your legs, feeling a gentle stretch in your hamstrings.
• Maintain the stretch for 15-30 seconds, then gradually return to standing.
• Repeat the stretch 2-3 times, breathing deeply throughout.

Benefits: The Standing Hamstring Stretch serves as a versatile tool in alleviating back pain during pregnancy, offering a vast range of benefits tailored to address discomfort and tension: by gently stretching the hamstrings, it relieves tension in the lower back, fostering greater comfort and mobility; promoting proper alignment, it encourages a neutral pelvic position and elongated spine, reducing strain associated with pregnancy-induced postural changes; through regular practice, it enhances flexibility in the posterior chain, supporting a wider range of motion and reducing the risk of muscle strain.

5. Modified Pigeon Pose:

• From a seated position, bring one knee forward and out to the side, with your shin angled across your body.
• Extend your other leg back behind you, keeping your hips squared.
• Stay upright or fold forward over your front leg, resting your forehead on your hands or a block for support.
• Repeat on the other side.

Benefits: The Modified Pigeon Pose, a key part of prenatal yoga, is fantastic for back pain relief during pregnancy. It boosts flexibility and relieves tension in your lower back and buttocks, helping you feel more comfortable. Plus, it engages your pelvic floor muscles to strengthen your pelvic region and improve stability. With mindful breathing, this pose also promotes relaxation and reduces stress. It enhances circulation and deepens your mind-body connection, making it a great tool for expectant moms looking to relieve lower back pain while pregnant and support overall well-being during pregnancy. 

Nurturing Maternal Wellness: 

Prenatal physiotherapy in Grande Prairie offers invaluable support and guidance to expectant mothers as they navigate the physical and emotional changes of pregnancy. GP Pain Physiotherapy helps women maintain optimal health and well-being throughout their journey to motherhood. Beyond addressing common discomforts and preparing the body for labour and delivery, this specialized care fosters empowerment, confidence, and a deeper connection with one’s body during this transformative time. Prenatal physiotherapy in Grande Prairie is not just about easing the challenges of pregnancy—it’s about embracing a holistic approach to maternal health that nurtures both body and spirit, setting the stage for a positive birth experience and a healthy postpartum recovery.

Begin your journey to a healthier pregnancy today! Schedule your prenatal physiotherapy session with our registered therapists and experience the empowering benefits for yourself.