5 stretches that help with lower back pain

Back pain is one of the most common complaints in pregnancy. Hormones loosen the ligaments around your joints, your growing belly shifts your center of gravity forward, and your back muscles work harder. Slow, controlled stretches can help ease that load.

Before you start

• Check with your doctor before starting any exercise; they will assess whether anything in your pregnancy rules it out.
• A stretch should feel relaxing, not painful. If it hurts, stop.
• After the first trimester, avoid moves that keep you lying flat on your back for more than a few minutes. None of the stretches below are done on your back.
• Move slowly into each stretch, hold for 5 to 10 seconds and repeat 4 to 5 times if it feels comfortable. Don't hold your breath.
• Use a non-slip mat or your bed, and keep a chair or wall close by for balance.

Five stretches, step by step

1. Cat-cow stretch. Get onto your hands and knees, with your hands under your shoulders and your knees under your hips, and keep your back straight. Gently pull in your abdominal muscles and round your back up toward the ceiling, letting your head and hips relax downward. Hold for a few seconds, then slowly return to a straight back. Avoid letting your lower back sag into a hollow. Repeat slowly and rhythmically 10 times.

2. Supported child's pose. Kneel on the floor or your bed and sit back toward your heels. Widen your knees to make room for your belly. Reach your arms forward as far as is comfortable; if you like, put a pillow behind your knees or under your chest.

3. Seated pelvic tilt. Sit tall on a chair or a stable birthing ball and gently increase the natural curve in your lower back. Then slump slightly, rolling back onto your tailbone. Move slowly between the two positions.

4. Pelvic circles on a ball. Sit on a birthing ball with your feet flat on the floor, hip-width apart. Use your hips to roll the ball in small circles underneath you, then change direction after a few circles. Start with small movements. Skip this one if your balance feels unsteady or the ball slips.

5. Seated side stretch. Sit upright on a chair with your feet flat on the floor. Raise one arm over your head and reach toward the opposite side; feel the stretch as you breathe in, and return to the start as you breathe out. Repeat on the other side.

“Every pregnancy is different; decide with your doctor which moves are right for you.”

Stop right away and contact your doctor

Stop exercising and call your doctor if you notice any of these during or after a session:

• Vaginal bleeding or fluid leaking
• Feeling dizzy or faint
• Shortness of breath or chest pain
• Headache or muscle weakness
• Calf pain or swelling
• Regular, painful contractions

See your doctor if your back pain is severe or lasts more than two weeks. Contact your doctor right away if back pain comes with a fever, burning when you pee or bleeding, or if you have pain under your ribs. If the pain comes and goes at regular intervals or feels unusual to you, it can be a sign of preterm labor; if you're not yet 37 weeks, go to the hospital right away. If your water breaks or you have severe shortness of breath, also go to the hospital right away. If you lose feeling in your legs, buttocks or genital area, contact your doctor right away.

Protecting your back through the day

• Bend your knees and keep your back straight when you pick something up; avoid heavy lifting.
• Move your feet when you turn, rather than twisting your spine.
• Wear comfortable, supportive shoes instead of high heels.
• Support your lower back when you sit; a small cushion behind it can help.
• Sleep on your side with a pillow between your knees.
• For sore muscles, wrap a heating pad on its lowest setting or a hot-water bottle in a towel and use it for short periods only.
• Gentle exercise such as walking and swimming is good for your back. If the pain continues, your doctor can refer you to a physical therapist.