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.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
Core exercises are very important to have a healthy and stable back as well as the whole body. The core is not only the front, sides, and back of the trunk, but it is also the pelvic floor. When first starting core exercises, it is best to try modified ones first and then progress to harder movements as the core gets stronger.
This standing exercise routine for seniors can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. This routine is performed in real-time, so it’s easy to follow along.
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
A TENS Unit helps reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. Learn more about TENS in this video.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back exercises to help relieve pain & tightness.
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.
