Pregnancy Exercise for Back Pain

7 October 2013

Today I'd like to give you a handful of exercises which many mums-to-be find really helpful when it comes to managing back pain and also stiffness throughout the spine. Not all exercises will suit everyone, so it is a question of giving them a cautious go, testing the water...

From birthing ball to aquanatal

But before moving on to the exercises, here are a few top tips for keeping back ache at bay in pregnancy:

In general, the more inactive you are the worse the aches and pains will be. So keep on the move.
Walking has been shown to be incredibly beneficial when it comes to easing lower back pain. However, if you’re also suffering from pelvic girdle pain, then steer clear of the walking.
Swimming is great for back trouble but not breaststroke, which can place pressure through your lower back and neck. Aquanatal is an ideal alternative.
If you’ve been told that your pain is caused by problems with your sacroiliac joint, then watch out with rotational movements, as they could make the pain worse.
If you did weight training and body weight training such as squats and lunges prior to your pregnancy, then so long as your technique is good, carrying on should help stave off back trouble. This is because resistance work keeps the muscles surrounding your joints strong and stable.
Have a go at using a fitball or birthing ball as a seat when watching television or sitting for longish periods of time. Sitting on a ball encourages good posture and you'll also be able to do pelvic tilts to relieve pressure in the lower back.

Pregnancy exercises for back pain

Roll Down from standing

1. To start your roll down, take your chin to your chest and then roll smoothly through your rounded spine as far as is comfortable.

2. Make sure that you relax your neck, shoulders, arms, hands and even your face.

3. To help with relaxation, take a breath in when you are standing tall and then breathe out as you roll downwards. Breathe in as you reach the bottom of the move and then start to exhale as your roll back up to standing position.

4. Perform as many roll downs as you wish: they are designed to release tension and to aid spinal mobility.

All fours pelvic tilt

1. Set yourself up in a box position with your hands underneath your shoulders and your knees under your hips. Make sure that your back is in neutral. By this I mean that it should have its natural curves but these should not be too pronounced.

2. Once you have set yourself up, tuck or tilt your pelvis under whilst leaving your upper back alone i.e. in “neutral”.

3. If done correctly, you will feel your lower back lengthening and stretching whilst your deep abdominals at the bottom of your bump will tighten and draw inwards.

4. As you tuck under, hold for 1-2 seconds and release back into your initial position. Repeat 10-12 times.

5. As your bump grows, your lower back will start to tighten and this is the perfect antidote!

Child’s pose with hands on a chair or fitball

1. Sit back onto your heels with your knees wide and your feet together.

2. Extend your arms out in front of you on the chair or fitball and relax through your upper and mid-back.

NB Do not do child’s pose with your knees wide if you have pelvic girdle pain

3. Use every exhalation to sink a little further downwards.

Clam: right hand side

1. Lie on your right hand side, with ankles, knees and hips stacked and your knees bent (foetal position).

2. Rest your head on a cushion so that your neck is aligned with the rest of your spine.

3. Sweep your top arm upwards in a big arc, rotate your upper body and – if comfy to do so - place it on the floor on the other side of your body.

4. Only take your arm across as far as feels comfy – there should be no pulling across your bump.

5. You should, however, feel a pleasant stretch across your chest.

6. Let your head and gaze follow the movement of your arm.

7. Open and close – like a clam! – until chest feels stretched and you feel relaxed.

N.B. If you know that you have problems with your sacroiliac joint then be careful with this exercise. It might not be right for you. Also, if you get any pulling sensation across your bump then please stop this exercise.

Modified Superman for pregnancy

2. Extend one arm in front of you keeping the fingers lightly on the floor. Make sure that you are drawing your abdominals inwards so as to avoid arching your lower back.

3. Keep your back level when you lift your arm. Breathe and hold the position.

4. Bring the arm back down and then swap over and extend the other arm. Think about lengthening through your back and arm.

5. Now repeat this process with each leg: lift up your leg keeping the toes on the floor and without arching your lower back; do not tilt your pelvis upwards; breathe and hold the position; lengthen through your back and leg.

6. Now put these two moves together and lift opposite arm and leg, following the same advice, and keeping fingers and toes lightly touching the floor (see photo).

Clam: left hand side

1. Lie on your left hand side, with ankles, knees and hips stacked and your knees bent (foetal position).

2. Rest your head on a cushion so that your neck is aligned with the rest of your spine.

3. Sweep your top arm upwards in a big arc, rotate your upper body and – if comfy to do so - place it on the floor on the other side of your body.

4. Only take your arm across as far as feels comfy – there should be no pulling across your bump.

5. You should, however, feel a pleasant stretch across your chest.

6. Let your head and gaze follow the movement of your arm.

7. Open and close – like a clam! – until chest feels stretched and you feel relaxed.

Cat stretch

2. Drop your head downwards and let your neck relax. You may well feel an aching tightness in the back of the neck and the upper back. Keep the head relaxed until the tension in the neck area dissipates.

3. Now draw the whole of your back upwards towards the ceiling, tuck the pelvis under and pull gently inwards on your lower abdominals. You should feel the whole of your spine lengthening.

4. Release back into neutral and repeat as necessary to relieve tightness in the back.

Repeat this mini workout as and when suits you. I think it’s a lovely one to do just before bedtime, so as to ease away the tensions of the day.
For lots more advice on back pain in pregnancy take a look here.

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