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Five Exercises to Relieve Back Pain During Pregnancy

Many women often experience back pain during the course of their pregnancy. Because the pregnant woman is carrying a growing baby, there will be extra weight and pressure that will cause lower back pain. In many cases, this will make daily activities such as lying down or sitting in a chair extremely uncomfortable. Although the pain will usually be persistent until the baby is born, there are exercises that women can do to help ease the pain and make the pregnancy months more manageable.

Exercise to Relieve Back Pain During Pregnancy - Five Exercises to Relieve Back Pain During Pregnancy


Walking is one of the first exercises that will help to alleviate back pain. During a 15 or 20 minute walk, the abdomen will continuously get stronger, and the back and legs will gain extra strength during a brief walking exercise. Additionally, walking is a great cardiovascular workout that will help to improve breathing during pregnancy.

Prenatal Yoga

A second exercise that will help to relieve back pain during pregnancy is prenatal yoga. One of the main benefits of yoga is its stretching techniques. During this exercise, the back muscles will be stretched, and as they are being stretched, the added tension will be reduced. In addition to immediately relieving back pain, it also helps the woman to relax.

Pelvic Tilts

Many women have begun to take advantage of pelvic tilts to help with their back pain. In fact, the Perinatal and Fertility specialists of San Antonio believe that this may be the most beneficial exercise when it comes to relieving back pain. Pelvic tilts are primarily used to strengthen and tone the lower back. Since the added weight from pregnancy often affects a person’s posture, the pelvic tilts allow the spine to be more stabilized. This exercise is also good for pregnant women because they are allowed to get on their hands and knees to perform it.


Doctors have often recommended swimming for back pain relief. Since swimming is known to work every muscle in the body, the back will be stretched during the person’s time in the water. Pregnant women often experience lots of back pain relief during a swim. The water is soothing to them, and it allows the muscles to relax.


A final exercise to relieve back pain is squats. If done correctly, the squats will allow the muscles of the back to be stretched, and the stretching will help to ease the pain. It is important that the back is not bent during the squats. If so, it can cause the back to hurt more.

Back pain during pregnancy is quite common, and it can often make the woman miserable. However, by completing a few exercises, the pain can become much more bearable.

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