Exercises for the back can help ease backache. They strengthen and stretch muscles that support the back and legs and promote good posture, keeping the muscles of the back, abdomen, hips, and upper body strong. These exercises not only help you ease back pain but also help you prepare for labor and childbirth. If you have no complications that prevent you from doing so, staying active during pregnancy reduces back pain and increases your ability to go about your daily activities. Walking is generally safe during pregnancy and is great for the back. Water exercise may be especially helpful for back pain. Remember to always talk to your healthcare provider before starting or changing an exercise program during pregnancy.

If you have no complications that prevent you from doing so, staying active during pregnancy reduces back pain and increases your ability to go about your daily activities. Walking is generally safe during pregnancy and is great for the back. Water exercise may be especially helpful for back pain. Remember to always talk to your healthcare provider before starting or changing an exercise program during pregnancy.

Exercises For A Healthy Back

Doing any of these exercises should not cause pain. If they do, stop doing the exercise. Remember to breathe deeply with each movement.

Back Press

This exercise strengthens the muscles of your back, torso, upper body and promotes good posture.

  1. Stand with your back against a wall with your feet 10-12 inches away from it.
  2. Press the lower part of your back against the wall.
  3. Hold for 10 seconds, then release. Repeat 10 times.

Upper Body Bends

This exercise strengthens the muscles of your back and torso.

  1. Stand with your legs apart, knees bent slightly and hands on your hips.
  2. Bend forward slowly, keeping your upper back straight, until you feel the muscle stretch along the back of your upper thigh (hamstring). Repeat 10 times.

Rocking Back Arch

This exercise stretches and strengthens the muscles of your back, hips and abdomen.

  1. Kneel on your hands and knees, with your weight distributed evenly and your back straight.
  2. Rock back and forth for a count of 5.
  3. Return to the original position, and curl your back up as far as you can. Repeat 5-10 times.

Backward Stretch

This exercise stretches the muscles of your back, pelvis and thighs.

  1. Kneel on your hands and knees, with your knees 8-10 inches apart and your arms straight (hands under your shoulders).
  2. Curl backward slowly, tucking your head toward your knees and keeping your arms extended.
  3. Hold for 5 seconds, then return to all fours slowly. Repeat 5 times.

Standing Back Bend

This exercise helps counteract and increase forward bending that happens as your uterus grows.

  1. Stand upright with your palms on the back of each hip.
  2. Slowly bend backward about 15-20 degrees.
  3. Hold for 20 seconds. Repeat 5 times.

 

You don’t have to live with discomfort or pain. Contact if you have any questions, or to set up an appointment