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Low back pain in pregnancy is so common. As a women’s health physio myself, I have treated 100s of women with this ailment, and I know firsthand how easy it is to cause a low back strain as our bellies are growing. This post is to share my favorite pregnancy low back pain exercises with you!

I am now in my fourth pregnancy, and have realized certain exercises I do when I’m not pregnant are not quite as easy on my low back as they are when I am growing a baby.

I recently strained my low back during an exercise routine that included deadlifts with 10 lb dumbbells. Easy right? Well, my low back did not think so, and I was slow-moving and sore for a few days. I decided to spend a little extra time doing light stretching and hypopressive strengthening, and I felt immediate relief.

Because of the immediate relief I experienced, I had to share this insight with other pregnant mamas out there!

If you can’t wait, find the guided pregnancy low back exercise video here:

Otherwise, lets chat quickly on pregnancy back pain and how these exercises can give you immediate relief!

As a pelvic floor physical therapist and Low Pressure Fitness instructor, I love combining Low Pressure Fitness with intentional pregnancy low back stretching and mobility, especially during pregnancy. Let’s break this down.

What causes low back pain in pregnancy?

Several factors cause extra tension in the low back during pregnancy.

• The growing belly can increase strain through the low back with slightly more lordosis of the lower spine
• Hormonal changes can cause more ligament laxity in the ligaments that support the pelvis and lower spine
• There is extra pressure in the lower abdomen as the uterus grows
• Pressure increases throughout the abdomen as the baby grows, and Mama’s core support system weakens.
• The deep core stabilizing system can’t work as well to support the low back and pelvis.

How does low pressure fitness help with pregnancy-related low back pain?

1. Axial Elongation

The combination of posture, breath, and movement during a low pressure fitness flow is designed to increase space between the pelvis and the ribcage. This naturally causes a lengthening of the spine, working against the compression we experience from gravity and posture throughout the day and throughout the course of pregnancy.

2. Strengthening of the Pelvic floor and deep core

The growing belly naturally makes it harder for Mama’s deep core system to work properly to support the low back and pelvis. This is totally normal and expected for the abdominal muscles to be lengthened and weakened during the course of pregnancy. However, practicing low pressure fitness during pregnancy can help with maintaining some core stability as baby grows.

Breathwork and posture in a low pressure fitness flow reduces pressure in the abdominal cavity, lifts the uterus and other abdominal organs away from the pelvic floor, and allows the pelvic floor muscles the space they need to activate and provide stability. This gives the pelvic floor space to help stabilize the low back and pelvis during pregnancy.

3. Ribcage Mobility

As pregnancy progresses and your uterus grows upward, the way your rib cage and diaphragm move is naturally affected. Intentional breathing work can help maintain mobility through the rib cage and encourage better coordination between the diaphragm, abdominal wall, and pelvic floor.

4. Position and strength of the uterus

The uterus is a muscle. Her primary role in labor is to contract to help Baby move down and through the birth canal. Optimizing the position of the uterus throughout pregnancy can potentially help her when labor starts. With ribcage expansion, there is a natural lift of the contents of the abdominal cavity (the uterus, bladder, and other organs). To be honest, there isn’t much research to fact-check this concept, but it makes biomechanical sense.

5. Postural awareness

Posture can play a significant role in the management of low back pain. Of course, we won’t have perfect posture all day long, but regular practice of low pressure fitness will leave you more mindful of your posture.

6. Calms the Nervous system

One of the best ways to prepare for birth is to practice relaxation of the mind and body. Slow, mindful breathing activates the parasympathetic nervous system, which is key to smooth labor progression. I promise, you will feel better after this method!

The powerful effect of combining low pressure fitness with flexibility exercises during pregnancy

Optimizing core strength is only part of the equation for relieving pregnancy low back pain. Maintaining adequate mobility in the muscles surrounding the low back and pelvis throughout pregnancy is essential.

Here are my go-to stretches:

Please note: for details and photos of these stretches, grab this FREE guide:

1. Hamstring Stretching

The hamstrings attach to the bony prominence on the bottom of the pelvis. These muscles are prone to shortening, which can cause the pelvis to sit more posteriorly.

My favorite stretches for the hamstring muscles are:

1. Forward fold stretch
2. Downward Dog Stretch

2. Piriformis stretching

The piriformis muscle extends from the front of the sacrum to the lateral hip bone. It sits deep to the gluteal muscles and can compress the sciatic nerve. Restrictions in this muscle can contribute to restricted hip and pelvic mobility.

My favorite stretches for the piriformis are:

1. Pigeon Pose
2. Seated Crossover stretch

3. Hip Flexor stretching

Tight hip flexors (the muscles in the very front of the hip) can be common with the amount of sitting that we typically do. Restriciton in these muscles can affect pelvic and low back mobility.

My favorite hip flexor stretches:

1. Kneeling lunge stretch
2. Updog stretch
3. Pigeon stretch (targets the back leg)

4. Gentle Stretch Flow

Start your morning off with this 5-minute gentle stretch flow for pregnancy back pain.

For the full guided pregnancy back pain exercises video, join me on my youtube channel.

Before you go, please know this about pregnancy low back pain.

Since Low Pressure Fitness is a newer form of exercise here in America, I want to reiterate that it is an amazing type of exercise unlike any other I have come across for treating low back pain in pregnancy. During pregnancy, I particularly appreciate the emphasis on posture, breathing, mobility, and creating space through the body. Combined with specific stretches for muscles prone to tightness, this can provide powerful relief from pregnancy-related low back pain. Please head to my YouTube channel for more guided flows made for pregnancy and postpartum recovery.

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