Simple stretches to take care of your back in pregnancy
Low back and hip stretch
- Take a wide stance with feet turned out.
- Lean forward and put hands on knees to help aupport body weight. Keep arms straight.
- Lengthen spine as if to sit down, taking weight on hands. Feel the stretch in the low back.
- Hold position for as long as comfortable.
- This stretch helps relieve pressure in lower spine and pelvic joints.
- Maintaining same position, straighten one leg, keeping other knee bent; this will rotate low back and hips, stretching one side of the back.
- Repeat on opposite side.
Hip Lunge
- Step forward with one foot.
- Bend front knee until it is at 90 degrees.
- Keep back leg straight.
- Keep torso upright and sink body weight downwards.
- Do not bend forward.
- Stretches hips, pelvic joints, knees, calves and ankles.
- Repeat on opposite side.
- For a stronger stretch put front foot up on a chair.
- Hold onto something for balance if necessary.
Twisting Stretch
- Sit crosslegged on a cushion.
- Reach across and put hand on opposite knee.
- Place other hand behind back as far as it will go.
- Twist your body in the direction the front arm is going.
- Brace with your hand against your knee to increase twist.
- Turn your head to look over your shoulder. ie: if reaching across to hold right knee, look over right shoulder.
- Repeat on opposite side.
Fitball sitting position
- Low back, pelvis and hip stretch.
- Comfortable sitting position – air cushioning reduces pressure on tailbone and low back.
- Stretches hip and pelvic joints.
- Strengthens spine core support muscles.
- Rock side to side and rotate to stretch pelvic and hip joints.
- Fitball comes in several different sizes.
Tips for Safe Stretching
- Regular stretching helps keep muscles and joints flexible and reduces the risk of muscle strains and joint sprains.
- Stretching the pelvic joints during pregnancy can make the birthing process easier.
- Stretches can be repeated two or three times daily, or whenever you feel stiff and sore.
- Stretch to your comfortable limit and do not strain. With more repetitions you will usually be able to stretch further. Your aim is to gradually increase pain-free movement.
- Start with 3 repetitions and add one more repetition daily until you are doing each stretch six times, or more if you want to.
- In general, when you exhale you can stretch further. Each time you exhale you can go deeper into the stretch. Hold each stretch for 5-10 seconds.
- Using heat (hot pack, hot shower) is generally helpful before stretching.
- Avoid a full squat in 3rd trimester unless baby’s head is down, as this position encourages the baby to move lower into the pelvis.