Lower Back Stretches For Pregnancy _ Low Back Stretches Pregnancy Pdf

Summary: Pregnancy brings a lot of changes to a woman’s body. One such change is the strain in the lower back due to the growing uterus and shifts in posture. This strain can cause discomfort, pain, and a feeling of stiffness. Luckily, there are some effective lower back stretches to ease the discomfort. Here are five lower back stretches to try during pregnancy.

1. Child’s Pose

The child’s pose is an excellent stretch to relieve tension in your lower back. This pose engages your thighs, hips, and ankles while reducing stress in the spine. Begin on all fours, with your wrists placed directly under your shoulders and your knees under the hips. Spread the knees apart and stretch your arms forward. With your arms extended, gently lower your forearms and forehead to the ground. Breathe deeply for 30 seconds to a minute, then slowly return to an upright position.

When practicing this stretch, make sure your thighs are touching your calves and that your heels are touching as you move into the stretch. This posture is safe and beneficial for pregnant women until their third trimester. After completing this stretch, take your time to get up and avoid sudden movements to prevent dizziness or low blood pressure.

2. Cat-Cow Stretch

The cat-cow stretch is another highly recommended pose for pregnant women. It eases tension in the spine and improves overall balance and flexibility. Begin on all fours, with your hands shoulder-width apart and your knees hip-width apart. Inhale while lifting your head and chest toward the ceiling, making sure to arch your back, but not pushing too hard. On the exhale, drop your head towards the ground and round your spine upwards, like a cat stretching. Do this 10-15 times, focusing on synchronized breathing with movements.

This stretch is beneficial throughout pregnancy, and it’s a great way to maintain core strength and stability. If you have any knee or wrist pain, place a cushion or towel under the supporting joint to relieve pressure.

3. Pigeon Pose

Pigeon pose helps to stretch out the hip flexors and outer thighs, which can be quite tense during pregnancy. Begin on all fours and bring your right shin forward, so it’s parallel to the front of your mat. Try to keep your back leg straight or bent, depending on your comfort level. Lower your forearms to the ground and keep your head lifted or lowered toward the ground. Hold this for 30 seconds and repeat on the other side.

If you’re feeling discomfort or strain in your outer thigh or knee, use a pillow or blanket for support. This stretch can alleviate lower back pain, sciatica, and improve blood circulation

4. Seated Forward Bend

The seated forward bend posture is a gentle but effective way to stretch the hamstrings, lower back muscles, and hips. Sit on the floor with your legs stretched out straight in front of you, then lean forward slowly and reach towards your toes. Take slow, deep breaths, and hold this position for 30 seconds or more.

If your belly is too big, you can separate your legs and bend your knees slightly. Ensure that you don’t force the stretch too much as it can cause further discomfort. This pose should be avoided if you’re experiencing sciatica or hamstring injury.

5. Wall Sits

Wall sits may not seem like a stretch, but they have incredible benefits for pregnant women. This static pose targets the glutes, hamstrings, and quadriceps while alleviating tension in the lower back. Stand with your back against a wall in a squatting position with your knees bent at a 90-degree angle. Hold this pose for 10-20 seconds, then stand upright and repeat ten times.

If you feel any discomfort or pain in your knees, place a cushion between your lower back and the wall to assist your body. This exercise builds strength, stability, and helps to prepare your body for the process of giving birth.


Practicing gentle lower back stretches can help alleviate discomfort during pregnancy and improve overall well-being. Always consult your doctor before starting a new exercise routine. Listening to your body and acknowledging your physical limits is the key to avoiding injury as you practice these helpful stretches. Steer clear of sudden movements, and take breaks when needed. With a little patience and dedication, these five lower back stretches can be valuable tools during your pregnancy.

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