Back Pain Stretches During Pregnancy

Back Pain Stretches During Pregnancy

The pregnancy-related aches and pains are not uncommon. As the stages of pregnancy progress, back pain is a common symptom that women may experience.

Occasionally, the pain is dull and constant, while for some women it can be intense and brief. Women who experience back pain during pregnancy or after childbirth should inform their obstetrician. A physician may refer a patient to a physical therapist, who can instruct the patient in exercises and stretches.

When the pain is caused by muscle tension, fatigue, or postural strain, stretching can be an effective way to provide relief and alleviate backache symptoms.

Back Pain Stretches

Stretching can assist Pregnancy Back Pain

For the purpose of preventing and treating back pain that may occur during pregnancy, stretching is at least as important as engaging in cardiovascular and strength training. Therefore, you should make every effort to avoid skipping this essential part of the exercise routine. It is recommended that stretches be performed on a daily basis after a person has warmed up. This will help the individual become more flexible. Repeat the stretches three times, making sure you always hold each stretch for the full 20 to 30 seconds without bouncing.

Here are some examples of stretches that can assist pregnant women in reducing the discomfort they experience in their backs.

Back stretch: Starting on your hands and knees, spread your legs as far apart as possible and move your hands forward until they are just in front of your head. This is a back stretch. During the back exercise, if you find that you need additional support for your abdomen, you can put a little pillow under you. You should feel a stretch all along the spine if you sit back on your knees and then stretch your arms forward.

Hamstring stretch: Stretching your hamstrings is as simple as facing a chair and propping one foot on it while maintaining the other foot and hip looking forward. Maintain a straight back and bend forward from the hips so that you can feel a stretch in the back of the thigh. If you are unable to stand tall or your knees are bending, you should consider lowering the step.

Chest stretch: To perform a chest stretch, stand with your head in a neutral position and your back in a straight line. Put your hands behind your back and gently stretch your arms up and back without bringing your shoulders forward. You should feel a stretch in the front of your shoulders and arms as a result of this exercise.

Neck stretch: To lengthen your neck, either when seated or standing, bring your head forward while tilting it to one side. Reach up behind your head with the hand that is on the same side as the direction in which your head is tilted, and give it a light pull. Turning your head while pulling can assist isolate the precise muscles in your neck that need to be stretched.

Pigeon pose: Low back pain during pregnancy can also be caused by tight hip muscles, and this yoga pose can help stretch those muscles. The additional weight of the baby demands your glutes to perform significantly more effort for movement; therefore, stretching the gluteal muscles can alleviate lower back pain.

  • Sit on the floor with one leg folded as near to a 90-degree angle in front of you as possible (similar to a cross-legged position) and the other leg extended straight back behind you. Ensure that your pelvis is both anchored and square by stacking pillows or towels under one hip, if necessary.
  • Fold forward till a pleasant stretch is felt on the side of the glutes. Slowly inhale and exhale for at least 20 to 45 seconds to enable the muscles to relax.
  • Alternate legs and repeat.

Stretching in Extension Position

Place your hands on the back of your hips while standing. Maintain a forward-facing gaze, then softly arch your back using your hands for support. Maintain for 3-5 seconds. Return to a standing position and repeat 3 to 5 times.

These stretches are beneficial throughout pregnancy, not only when experiencing discomfort. They can also provide relief from the postural strain that frequently results from prolonged sitting.'

Sciatica-Related Buttock Ache

The sitting piriformis stretch can provide much-needed comfort to those experiencing pain or soreness in the mid-buttock region. As the sciatic nerve leaves the pelvis and enters the leg, it may irritate the nerve beneath the piriformis muscle, resulting in pain in this region. This discomfort is frequently exacerbated by extended sitting, standing, or bending.

To stretch the piriformis muscle, slide to the edge of a chair while seated. Raise the right foot and place the right ankle atop the left knee. Place your right hand on your right knee to stabilize it, maintain a tall back, and lean forward slowly until you feel a stretch in your right buttock. Hold the stretch for 15 seconds before performing it on the opposite side.


Back pain is a common issue among pregnant women, and exercising is an easy method to find relief during this happy time. Due to the numerous physiological changes that occur during pregnancy, back discomfort is a typical complaint among pregnant women.

Always consult your health care practitioner to evaluate if exercise is appropriate for you based on your symptoms. In addition, it is essential to be aware of any limitations or restrictions that may be proposed. Some pregnant women may benefit from more intensive or individualized treatment for their back discomfort.

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