Best Stretches to do During your Pregnancy for Low Back Pain

Pregnancy is such a transitional time in your life. Your body is undergoing so many changes and various ligaments and muscles are trying hard to keep your lower body stable. It’s not uncommon to notice pregnancy-related back pain during this time and luckily chiropractic adjustments along with home exercises make a world of difference on your changing body. Common concerns like sciatica symptoms, pain shooting into the legs, low back pain, mid back pain and round ligament pain can all be helped with stretching and adjustments. Here are our top stretches that we encourage all our pregnant patients to perform at home in order to help reduce their pregnancy-related back pain, improve mobility and increase stability so their adjustments hold longer and they feel better during their pregnancy.

FIGURE 4 PIRIFORMIS STRETCH

This is a great stretch to help reduce sciatica-like symptoms and to restore balance to your pelvis. 

NOTE: This exercise can be performed supine (while laying on your back) or seated. 

In the SUPINE position: 

• Start by laying on your back.
• Bend your left knee while resting left foot on the ground.
• Now bend your right knee and place your right ankle on your left knee.
• Using your hands (or a towel/exercise band), gently pull your left thigh into your chest.
• You will feel a stretch in the back of your right thigh, into your buttocks.
• Switch Sides and repeat.
• Perform the exercise 2-3 times per side, holding for 30 seconds.
• Remember to take it slow and use the bands if needed - do not reach up to grab your thigh.
• *For a deeper stretch, you can push the knee of the top leg away from you.
  
  
  

In the SEATED position:

• Sit on a chair with both knees bent, making sure that your thighs are parallel to the floor.
• Cross your right leg and place your right ankle on your left knee.
• Sit up tall with chest out and shoulders back. (This is important in order to deepen the stretch.)
• Gently lean forward. You will feel a stretch in the back of your right thigh into your buttocks.
• Switch sides and repeat.
• Perform the exercise 2-3 times per side, holding for 30 seconds.
• *To increase the stretch, you can also press down on the top leg and/or push up with your bottom leg onto your tip toe.
  
  
  

MODIFIED HIP FLEXOR STRETCH

This stretch helps open up the anterior (front) part of your hip and indirectly affects your round ligaments to eliminate pulling and tightness in the front of your thigh. Many jobs require long hours of sitting and the recommended sleep position is in a flexed position - so this stretch will feel so good! 

• Start in a modified lunge on the ground, with you right leg bent and left leg on the floor.
• Keep your chest out and shoulders back.
• Make sure that your pelvis is not rotated (that it’s facing forward).
• While shifting your pelvis forward, shift your body forward, opening up your hip flexor.
• Be mindful to not pass your ankle with your knee - if that is the case, simply step your foot out a bit.
• You will feel a stretch in your left hip flexor (front part of your upper thigh).
• Switch sides and repeat.
• Perform the exercise 2-3 times per side, holding for 30 seconds.
  
  
  

BACKWARDS STRETCH (Child’s Pose)

This stretch will help open up your SI joints (joint between your tail bone and pelvis) and will improve mobility. NOTE: It can be performed with or without an exercise ball. 

To perform WITH an exercise ball:

• Start on your knees with both arms resting on an exercise ball.
• Keeping your knees apart and arms straight, gently bring your bottom down as close to your heels as is comfortable
• Hold for 10 seconds, working up to 10 repetitions.
• You’ll feel a gentle stretch in your low back, pelvis and buttocks.
  
  
  

To perform WITHOUT an exercise ball:

• Start on your hands and knees with your spine in a neutral position.

• Keeping your knees apart and arms straight, gently bring your bottom down as close to your heels as is comfortable.
• Hold for 10 seconds, working up to 10 repetitions.
• You’ll feel a gentle stretch in your low back, pelvis and buttocks.
  
  

BONUS: DOORWAY STRETCH FOR MID BACK

This is a great stretch to alleviate any pain or tension in the mid back and helps improve posture. It's especially great after nursing or feeding baby during the postpartum stage! 

• Stand in an open doorway with elbows bent at 90 degrees.
• Rest hands on the doorway  keeping arms level with shoulders.
• Gentle step through the opening focusing on your shoulder blades coming as close together as possible.
• Hold for 5-10 seconds. Repeat 5-7 times.
  
  
  

A FEW ASIDES

• Be mindful of your body during this transitional time. If ever an exercise flares up your pain, take a break from it and chat with your health care provider for modifications or insights.
• These stretches are meant to be done slowly, gently and with purpose. Take your time and focus on your breathing.
• The combination of chiropractic adjustments and regular stretching at home will help your feel better during your pregnancy, and allow you to keep doing what you love during your pregnancy!