Low back exercises for pregnancy are an important part of preventing or addressing your low back pain. Essentially, relieving pregnancy-related low back pain begins with prevention. One fact of pregnancy is that your body WILL change.
One of those changes is extra stress and load on your low back as your baby grows and shifts weight in your abdomen forward and down. Low back pain in pregnancy is such a common complaint that I see pregnancy-related low back pain in my Cary NC chiropractic office nearly every day.
Starting spinal strengthening exercises in your first trimester is key to maintaining a pain-free pregnancy. In this content, I’ll cover some easy exercises to relieve low back pain and prevent low back pain if you’re early on in your pregnancy.
Are you wondering if you can still do CrossFit while pregnant? I discuss that topic here –> Can I do CrossFit While Pregnant?
If you do CrossFit while pregnant, or are exercising and weight lifting at all, see how you can modify it to have an active pregnancy here –> How to Modify Your CrossFit Workout While Pregnant
Pointer Dog Exercise for Pregnancy-Related Low Back Pain
- Start in a table-top position. Engage your core and lift your right arm and left leg. Make sure that you aren’t hyperextending your low back.
- Lift your opposite arm and leg to be in line with your back. Hold for 5 seconds, lower down, and repeat on the opposite side.
- Perform 10 repetitions on each side.
This exercise strengthens the erector muscles that run vertically up your back. These muscles get pulled and stretched as you progress through pregnancy so keeping them strong will help you avoid low back pain during pregnancy.
Air Squats For Low Back Pain During Pregnancy
- Start with your feet a little wider than hip distance apart with your toes turned slightly outward. Activate your quads and while keeping your head and chest up, and sink back into a squat.
- Go as deep as you can without your knees folding in. Hold for 2-5 seconds in a squat position and then come up (squeezing your butt the whole time!)
No need to add weight for these, your body and baby will naturally be adding weight for you! Focus more on the quality of your squat than the depth. This will help build up your glute and quad muscles which take pressure off your piriformis and low back. They’ll also help when it comes time to push!
Glute Bridging for Pregnancy Low Back Pain
- Begin on your back with your knees bent and hip-width distance apart. Flatten your back against the floor (posterior pelvic tilt) to take the pressure of the low back.
- From here activate your glutes and push up into a bridge position. Think about pushing your knees forward into the opposite wall. Hold in a bridge position for 5-10 seconds, lower, and repeat.
You may only be able to do this exercise midway through the second trimester of pregnancy! As your baby grows you may find it uncomfortable to lie on your back as it can become difficult to breathe. This exercise helps to strengthen and active your gluteal muscles, which is important for addressing and preventing low back pain during pregnancy.
The pointer dog, air squat, and glute bridging exercises are a great routine to relieve your low back pain during pregnancy and also to prevent pregnancy-related low back pain.
Pregnancy and Chiropractic: A Narrative Review of the Literature <– Check this out if you want to read more on the topic by one of my colleagues!
My advice is that you start them early and do them often, I did them every day even while I was doing CrossFit still. Establish a habit in your first trimester so that by the time your third comes around you’re not feeling overwhelmed.
If you are experiencing pregnancy low back pain it’s always good to get an expert opinion. I get referrals from OBGYNs and midwives in the Cary, Apex, and Raleigh areas frequently and treating pregnancy-related low back pain is a big part of my Cary chiropractic practice. Chiropractic care during pregnancy is an excellent option for relieving low back pain, especially when you don’t have a lot of other options at this time.
Video of Low Back Exercises For Pregnancy
Dr. Brianna Williams DC is a chiropractic physician practicing at AccessHealth Chiropractic in Cary, NC. She treats neuromusculoskeletal pain and injuries using chiropractic manipulation, Graston Technique, rehab exercise strategies, and other supportive therapies. Primary areas of focus include pregnancy related conditions, back pain, neck pain, muscular pain, extremity pain, and orthopedic injuries. Dr. Williams is experienced in treating pregnant women, especially those who're exercising and want to stay moving during their pregnancy.
If you're interested in whether she or another AccessHealth provider can help you, navigate to our contact page or follow this link to request an appointment.