Top 8 Exercises For Back Pain During Pregnancy

Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
Last Updated on

Are you expecting and suffering from back pain at the same time? Do you find it difficult to perform your daily activities easily? If you said yes, you should consider reading our post. Here we look at how exercises can help relieve back pain during your pregnancy.

Exercises For Back Pain During Pregnancy:

Check out here 8 effective pregnancy back pain exercises, that you can easily perform.

1. Cardiovascular Exercises:

Cardiovascular exercises, such as walking, swimming, and biking, are safe for pregnant ladies. Cardiovascular workouts increase your heart beat rate for a considerable period, which helps treat the back pain substantially. You can perform the exercises 20 to 45 minutes for three to five days every week. Ensure you perform cardiovascular exercises at a mild to moderate level without subjecting yourself to exhaustion.

[ Read: Safe Cardio Exercises During Pregnancy ]

2. Pelvic Tilts:

Pelvic tilts provide you relief from back pain during pregnancy. All you need to do is lie on your back, bend the knees with feet resting on the ground, and get your hands beneath your back. You will feel the space between your back and ground. Now, deflate your lower back against the ground. Pelvic tilt helps relax your buttocks, abdominal muscles and minimizes the back pain. (1)

3. Arm And Leg Raises:

Arm and leg raises are highly beneficial for your back muscles and buttocks and reduce pain in your back. All you need to do is kneel on your knees and hands keeping your spine straight and perform a pelvic tilt. Then lift your left leg and right arm to make a straight line with your spine. After a pause, lower your arm and leg slowly. Repeat the same exercise with the opposite arm and leg. If you find it bit difficult to perform this exercise for back pain during pregnancy, raise only arm or leg separately.

[ Read: Exercises to Avoid During Pregnancy ]

4. Kegel Exercises:

Kegel exercises strengthen the pelvic floor muscles and treat pain in your back. Sleep on your back and imagine pulling muscles of your vaginal area up and inwards towards your unborn baby. When performing Kegel exercises, you should not feel tightening sensation in thighs, abdomen, and buttocks. (2)

[ Read: Kegel Exercises During Pregnancy ]

5. Wall Squats:

Wall squats are safe and effective in minimizing back pain during pregnancy. Wall squats prominently work on the buttocks, abdominal, and thigh muscles. Stand with your back, shoulders, and head against a wall and your feet about one to two feet away. Press your lower back to the wall and squat with knees at a 90-degree angle. Keeping buttocks and back in touch with the wall and rise slowly. (3)

6. Back Stretch:

Back stretching is extremely beneficial to get rid of back pain. Perform back stretch with your hands and knees. Set your legs wide apart and hands in front of your head. To support your abdomen when performing the exercise, you can place a pillow under you. Finally, sit back on the knees and stretch arm in the forwards to feel the stretch in your spine.

7. Chest Stretch:

Stand with your back straight and head upright. Now clasp your hands at your back and gently stretch your arms up and down without leaning your neck and shoulders forward. The exercise will stretch your back, shoulders, and arms, and reduce the back pain substantially. (4)

[ Read: Safe Stretching Exercises During Pregnancy ]

8. Hamstring Stretch:

Hamstring stretch is one of the effective exercises for back pain during pregnancy, but you need to perform it slowly. Face a chair and step on it with one foot, keeping both feet and hips facing forward. Now straighten your back and try to bend forward gradually and stretch the back of your thigh. (5)

Did you perform any exercises to cure back pain during your pregnancy? How did back exercises during pregnancy benefit you? Tell us below.

Recommended Articles:

Was this article helpful?
Charushila Biswas
Charushila BiswasHealth & Wellness Writer
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas
Latest Articles