Back Pain

5 Best Pregnancy Lower Back Pain Relief Exercises

Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. 

The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.

The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.

Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.

Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.

Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.

10 Best Lower Back Exercises to Relieve Low Back Pain

These lower back exercises are a great way to strengthen your low back and your core in general. They also help strengthen your glutes, hamstrings, and other pelvic muscles.

The first three lower back exercises are the pelvic tilt, bridging, and the dead bug. These all require you to get your low back into a posterior pelvic tilt which will help strengthen the low back muscles.

Then there is a modified plank, modified side plank, and the bird dog. These require you to get your back in a neutral position, and hold it in that position to help strength the back and core muscles.

The next low back exercise is the prone hip extension and prone swimmer. It’s important to know what your diagnosis is since these might not be appropriate for some injuries.

The last two, pelvic tilts and hip flexion, are on a Swiss ball. You don’t have to use a Swiss or therapy ball, but it will make it more challenging.

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10 Best Lower Back Stretches for Low Back Pain Relief

These back stretches are for general lower back pain. If you have a specific injury or diagnosis, some of these might not be appropriate, so check with your doctor or physical therapist first.

The first three lower back stretches are the pelvic tilt, the cat/dog stretch, and trunk rotation stretch. These are a great way to start with to loosen up the low back and core muscles.

The fourth low back stretch is a trunk rotation with crossing the leg over the body. This will give you more of a stretch in your low back, and it might also adjust your back.

The next back pain stretches for the lower back are hamstring and hip flexor stretches. When either of these are tight, they can pull the pelvis one way or the other, and this can cause low back pain. Stretching them should relieve the tightness.

The prone press, single knee to chest, and double knee to chest are also great stretches. Make sure you know what is going on with your back though since for certain diagnoses, you might not want to do these.

The last low back stretch is the prayer stretch or child’s pose. It does a great job of stretching your whole body from your shoulders, upper back, lower back, hips, knees, and even your feet.

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Sponsored Content: This video contains product placement. Thank you to King Athletic for providing Doctor Jo with a free Swiss Ball to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a King Athletic Swiss Ball.

These core strengthening exercises are great for improving your core strength. This can help prevent injury, increase core stability, and improve balance. This video starts off with some beginner core exercises and then progresses to some harder ones.

Progress through these core strength exercises at your own pace. If this is your first time doing core exercises, you may not be ready for the last ones yet. It's better to do the easy ones first and then see how you feel the next day.

The first exercise is a pelvic tilt. This is great to get the core moving, and strengthening the whole pelvic area.

The second core exercise is going into a bridge. This not only works your core, but it also works your glutes and hamstrings. If two legs are easy, you can do them with one leg at a time.

The third exercise is with a Swiss or therapy ball. A prayer plank on the ball is a great way to activate your core. You can do this modified or a full plank.

Next you will do a trunk rotation lying down with your feet on the ball. This is great for your oblique muscles. You can also do the trunk rotation seated on the ball. Using a weight will give you an extra workout, but you don’t have to use one.

Now for some harder ones for core strengthening. This one is in tall kneeling, and you will lean back slightly. You can have someone hold onto your feet, or you can place them under something for support. When you are ready, you can do them without any support. This works your core, glutes, hamstrings, and quads.

Finally you will do a standing march with elbow tap. You can do this on the same side or opposite sides. Try not do bend your back forward, and use your core to lift your knees.

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Real Time Seated Knee to Chest Stretch to Relieve Lower Back Pain & Hip Pain

The knee to chest stretch is great to help relieve lower back and buttocks pain. It can be done seated, lying down, or standing up.

Often when we sit for long periods, our low back get stiff and painful. This simple stretch will help stretch the areas to ease tension and pain.

It can also be used to stretch your hip and knee as well.

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