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9 Gentle Stretches to Relieve Back Pain While Pregnant

Pregnancy brings about significant changes in a woman’s body, from physical shifts like weight gain and posture changes to hormonal fluctuations like the release of relaxin. These changes often lead to back pain. 

To ease discomfort, gentle stretching and exercise can be incredibly helpful. Check out these simple stretches tailored to relieve pregnancy-related back pain.

9 Stretches to Relieve Back Pain While Pregnant

Cat-Cow Stretch

This stretch targets the hips and lower back, enhancing their flexibility and strength.

  1. Begin on all fours in a tabletop position, aligning your shoulders with wrists and knees with hips.
  2. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow pose).
  3. Exhale as you round your back, tucking your chin to your chest (cat pose).
  4. Repeat 10-15 times, moving slowly and gently through each position.

Child’s Pose 

A relaxing forward bend that eases back, neck, and shoulder tension.

  1. Start in a tabletop position, with hands aligned with shoulders and knees with hips.
  2. Sit back on your heels with your arms stretched out in front.
  3. Lower your forehead to the floor, keeping your back relaxed.
  4. Hold for 30-60 seconds, breathing deeply.

Note: This pose can also be performed by placing your hands on an elevated surface (e.g., chair, couch, or yoga ball) to allow space for your growing belly.

Pelvic Tilts 

These exercises strengthen core muscles and alleviate back pain.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Flatten your lower back against the floor by tightening your abdominal muscles.
  3. Hold for several seconds, then release.
  4. Repeat 10-15 times. 

Basic Pelvic Tilt

With a yoga mat ready, lie on your back with your knees bent, feet flat on the floor, and arms relaxed by your sides. Flatten your lower back against the floor by using your abdominal muscles to tighten, tilting your pelvis upward. Hold this position for several seconds. Return to the starting position and repeat this exercise 10-15 times. 


This exercise targets the lower back, hip flexors, abdominal muscles, and glutes, providing relief from lower back pain.

  1. Lie down with knees bent and feet hip-width apart.
  2. Inhale and curl your pelvis, lifting your hips off the ground.
  3. Press down at your feet and keep your spine aligned.
  4. Hold for several seconds, then exhale and lower.
  5. Repeat 10-15 times. 

Standing Pelvic Tilt

This exercise strengthens core muscles and improves posture, which is particularly beneficial for relieving lower back pain.

  1. Stand with feet hip-width apart and hands on hips.
  2. Tilt your pelvis forward, pushing your hips forward.
  3. Hold for several seconds.
  4. Tilt your pelvis back with the tailbone tucked under.
  5. Hold for a few seconds.
  6. Repeat 10-15 times.

Seated Spinal Twist

This stretch opens up hips and stretches the chest, shoulders, upper, and lower back.

  1. Sit upright on the floor.
  2. Cross right knee over left knee.
  3. Twist the torso to the right, placing your left elbow on the outside of the right knee.
  4. Hold for 15-30 seconds, then switch sides.

Pigeon Pose

This exercise targets the lower back and abdominal muscles, aiding in relieving back pain and improving posture.

  1. Lie on your back with knees bent, feet flat on the floor, and arms relaxed by your sides.
  2. Tighten your abdominal muscles to flatten your lower back against the floor.
  3. Hold for several seconds.
  4. Return to the starting position.
  5. Repeat 10-15 times.


This stretch focuses on the hip flexors, helping to alleviate tightness in the front of the hips.

  1. Start by kneeling on the floor with one knee.
  2. Step forward with the opposite foot until both the knee and hip are at a 90-degree angle.
  3. Keep your back straight and chest lifted.
  4. Lean forward slightly, feeling the stretch in the hip and thigh.
  5. Hold for 30 seconds.
  6. Repeat on the other side.

Ease Pregnancy Back Pain with Gentle Exercises

Pregnancy often brings about discomfort, particularly in the form of back pain. Fortunately, gentle exercises tailored for expectant mothers can provide significant relief. Alongside these exercises, seeking professional assistance ensures that your care is in expert hands, with a recovery plan tailored to your specific needs.

At LifeClinic, we understand the unique challenges of pregnancy and offer holistic chiropractic solutions designed to alleviate back pain and optimize your body’s function. Take the first step towards a more comfortable pregnancy journey by booking a consultation with us today!! 

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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