Pregnancy Exercises for low back pain
If you are pregnant, chances are you have experienced pain in your low back at some point throughout your pregnancy. It’s unfortunate, uncomfortable, and at times debilitating.
Need relief? You’re in the right place. Read more to find out what strength based moves to practice to help your adjusting body feel more ease in your daily actions.
Why do I have low back pain while pregnant?
Your posture is changing. As your baby grows, your center of gravity shifts forward. This can cause you to arch your back and hunch your shoulders, which puts strain on your lower back muscles.
As you gain weight during pregnancy, your body has to work harder to support the extra weight. This can put additional strain on your back muscles, especially since the weight gain is anterior.
During pregnancy, your body releases hormones that relax the ligaments in your pelvis called relaxin. This makes the joints in your pelvis more flexible, which can help your baby's body move through the birth canal during labor. However, it can also cause your back to feel unstable and make you more prone to back pain.
Pelvic girdle pain is a type of pain that affects the joints in your pelvis. It can cause pain in your lower back, hips, and groin. Pelvic girdle pain is more common in the second and third trimesters of pregnancy.
Sciatica is a condition that causes pain along the sciatic nerve, which runs from your lower back down the back of your leg. Sciatica can be caused by a number of things, including a slipped disc or a narrowing of the spinal canal. Sciatica can occur during pregnancy, but it is more common in people who have had sciatica before they were pregnant.
What can I do to relieve low back pain during pregnancy?
Practice gentle stretches that specifically target the lower back, such pelvic tilts, hip flexor stretches, and cat-cows to alleviate tension and improve flexibility. Be sure not to overextend in your cow! Focus on the upper back and chest portion of the movement.
Use a pregnancy support belt or maternity pillow to provide added support and relieve pressure on the lower back.
Apply heat (use this for menstrual cramps too) or cold packs to the affected area to reduce inflammation and ease discomfort.
Maintain good posture and avoid prolonged sitting or standing to minimize strain on the lower back. If you are like me you do not have a choice to sit and stand for long periods of time. I bartended for all 9 months of pregnancy!
Engage in regular low-impact exercises, like swimming or walking, to strengthen the muscles supporting the lower back and promote better posture.
Sample Workout Routine for Pregnancy Low Back Relief
How to use this working- do each move for 1 minute and repeat for 2-3 rounds. (11 minutes total to account for bilateral moves- adductor rocks, side lying leg lifts, and farmer’s carry.)
Start with diaphragmatic breathing
Diaphragmatic breathing, also known as deep belly breathing or abdominal breathing, is a breathing technique that involves engaging the diaphragm, a large dome-shaped muscle located beneath the lungs. It is a natural and efficient way of breathing that allows for optimal oxygen intake and relaxation.
Kneeling Pelvic Tilts
Kneeling pelvic tucks are a simple yet effective exercise that targets the core and helps strengthen the lower back, abdominal muscles, and glutes. To perform kneeling pelvic tucks, start by kneeling on the floor with your hands on your hips or extended in front of you. Engage your core and slowly tilt your pelvis forward, squeezing your glutes and bringing your hips forward. Maintain a neutral spine and avoid overarching your lower back. Hold the contraction for a few seconds, then release and repeat for several repetitions. This exercise helps improve posture, stability, and overall core strength, making it a valuable addition to any fitness routine. For added support, do this with 1 foot in front of your body so only 1 knee is on the ground at a time.
Adductor Rocks
Adductor rocks are a dynamic exercise that target the muscles of the inner thighs, specifically the adductor muscles. To perform adductor rocks, start by sitting on the floor with your legs extended in a V-shape, keeping your spine tall and your core engaged. Place your hands on the ground behind you for support. From this position, engage your inner thigh muscles and begin to rock your hips side to side, moving towards one leg and then the other. As you shift your weight, you will feel a stretch and contraction in the adductor muscles. Adductor rocks help improve flexibility, mobility, and strength in the inner thigh region, making them a beneficial exercise for pregnancy since they are connected to your moving pelvis and core.
Side Lying Leg Lifts
Side lying leg lifts are a simple yet effective exercise that primarily targets the outer thighs, also known as the hip abductor muscles. To perform side lying leg lifts, start by lying on one side with your legs stacked and your body in a straight line. Rest your head on your bottom arm and place your top hand in front of your body for stability. Put a body pillow under your belly for more support for your core. Engage your core and lift the top leg upward, keeping it straight and in line with your body. Lift it as high as comfortable without straining, then slowly lower it back down. Pair your breath to the movement, inhale as you lift, exhale as you lower. Side lying leg lifts help tone and strengthen the hip abductor muscles, improving hip stability and overall lower body strength, which supports your low back.
Sumo Squats
Sumo squats are a lower body exercise that specifically target the muscles of the inner thighs, quads, hamstrings, and glutes. To perform a sumo squat, start by standing with your feet wider than shoulder-width apart and toes pointed out at an angle. Engage your core, keep your back straight, and lower your body by bending your knees, pushing your hips back, and lowering down into a squat position. Make sure your knees are tracking over your toes and your weight is distributed evenly between your heels and the balls of your feet. Once you've reached the lowest point of the squat, push through your heels and return to the starting position. Sumo squats help strengthen the lower body, improve lower body stability, and increase hip mobility.
Renegade Rows
Renegade rows are a compound exercise that targets multiple muscle groups, including the back, shoulders, arms, and core. To perform renegade rows for pregnancy, start in a quadruped with your hands gripping a pair of dumbbells, wrists aligned with your shoulders. Your body should form a straight line from head to hips with your knees directly under your hips. Engage your core and stabilize your body as you lift one dumbbell off the ground, pulling it towards your ribcage in a rowing motion while keeping your elbow close to your body. Lower the dumbbell back down with control, then repeat the row on the opposite side. Renegade rows help develop upper body strength, improve posture, and enhance core stability. They require coordination, balance, and control, making them a challenging exercise that helps relieve the low back of added pressure from growing breasts and rounded shoulders.
Bird dog
The bird dog exercise is a popular core stability exercise that targets the muscles of the core, including the abs, lower back, and glutes and gets its popularity from it's effectiveness! To perform the bird dog, start on your hands and knees, aligning your wrists directly beneath your shoulders and your knees beneath your hips. Engage your core with a diaphragmatic breath and extend your right arm straight out in front of you while simultaneously extending your left leg straight back, parallel to the ground. Maintain a neutral spine and avoid arching your back or rotating your hips. Hold this position for a few seconds, then slowly lower your arm and leg back down. If this causes strain on the back, extend one arm and one foot at a time instead of both at the same time. Repeat on the opposite side, extending the left arm and right leg. The bird dog exercise helps improve core strength, stability, and balance. It also promotes proper posture and can be beneficial for individuals recovering from lower back pain or looking to prevent it.
Rack position farmer’s walk
The rack position farmer's walk is a functional exercise that combines the benefits of both the rack position and farmer's walk. To perform the rack position farmer's walk, begin by holding just one weight, dumbbells or kettlebells, in the rack position. This position involves holding the weights at shoulder level with your palms facing inward and elbows bent, keeping your core engaged and chest lifted. From here, take a step forward, maintaining an upright posture, and engage your core and grip strength as you walk for a specified distance or time. The rack position farmer's walk targets the muscles of the upper body, including the shoulders, upper back, and arms, while also engaging the core, legs, and grip. It helps improve overall strength, stability, and muscular endurance, making it a beneficial exercise for functional fitness and everyday activities. Doing this move unilaterally (with just one weight at a time) prepares the body for weight bearing on one side of the body. I’m thinking of you pregnant people with toddlers!
No matter where you are at in your pregnancy, these moves will keep you strong and prepared for new changes in your way. Most importantly, they will strengthen the muscles connected to your low back, creating more stability and better posture to relieve pressure from your aching back!
If you have any questions about these exercises, please contact me!
