3 Back Exercises for Pregnant Women

3 Gentle Back Exercises Every Pregnant Woman Should Do

Relieve Lower Back Pain, Stay Active, and Support Your Changing Body

Pregnancy brings incredible changes — but also strain on your back and spine. As your belly grows, posture shifts, and back pain can become a daily struggle. Fortunately, a few gentle, safe exercises can bring much-needed relief and strength.

Here are 3 pregnancy-safe back exercises recommended by physiotherapists.

1. Pelvic Tilts
Why it helps:
Pelvic tilts gently engage your abdominal and lower back muscles to ease back tension and improve posture — especially useful in the second and third trimesters.

How to do it:

• Lie on your back with knees bent and feet flat on the floor (only in early pregnancy).
  Later in pregnancy, perform standing against a wall instead.

• Inhale deeply. As you exhale, gently tilt your pelvis backward, pressing your lower back into the floor or wall.

• Hold for 3–5 seconds, then release.

Best for: Lower back relief, posture correction, safe strengthening.

2. Cat-Camel Stretch

Why it helps:
This gentle movement increases mobility in your spine and relieves lower back stiffness.

How to do it:

• Begin on hands and knees on the floor.

• Exhale: round your spine (cat pose), towards the ceiling.

• Inhale:  drop your back to neutral position  (camel pose).

• Repeat for 5–10 reps.

Best for: Daily back relief, safe spinal mobility, tension release.

3. Child’s Pose (Modified)
Why it helps:
This calming pose gently stretches the back, hips, and shoulders. It’s also a relaxing position to calm the nervous system.

How to do it:

• Kneel on the floor with knees apart.

• Lean forward and rest your arms in front of you or on a pillow.

• Keep your belly supported and avoid compressing it.

• Breathe deeply and hold for 10–20 seconds.

Best for: End-of-day relief, stress release, gentle spinal stretch.

Pro Tips for Prenatal Back Safety

• Listen to your body: If anything feels uncomfortable, stop immediately.

• Avoid lying flat on your back for long periods after the first trimester.

• Support your spine with pillows when resting or sleeping.

• Consult your OB or physiotherapist before starting new routines.

Final Thoughts

Don’t stop your exercises after delivery. Many mothers develop back pain later on because they never reactivated their core muscles post-pregnancy. Continuing gentle core and back stretching can help protect your spine and keep you pain-free in the long run.

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