Lower back pain is one of the most common companions of pregnancy. As your centre of gravity shifts and ligaments soften, the muscles along your spine work harder than usual. These five gentle stretches can ease that daily tension. Move slowly, breathe steadily, and stop if anything feels sharp or wrong.
Please check with your doctor or midwife before starting any new movement in pregnancy, especially if you have complications.
1. Cat and cow on hands and knees
Kneel with wrists under shoulders and knees under hips. Inhale to lift the chest and gently lengthen the spine; exhale to round the back and tuck the chin. Keep the movement small and let the breath set the pace. Repeat six to eight times.
2. Supported child’s pose
From kneeling, take the knees wide to make room for your belly and rest your forehead on a cushion or bolster. Let the hips sink towards the heels and breathe into the lower back for a minute or two.
3. Standing pelvic tilts
Stand with your back to a wall, feet a little forward. Gently press the lower back towards the wall, then release. This wakes up the deep abdominal muscles that support the spine.
4. Seated side stretch
Sit comfortably on a chair or cushion. Reach one arm overhead and lean gently to the opposite side, keeping both hips grounded. Breathe into the open side, then change sides.
5. Hip circles on a birthing ball
Sit tall on a birthing ball with feet flat and wide. Circle the hips slowly in each direction. This mobilises the pelvis and eases the sacrum without any strain.
In class we build on these with props, wall support and breathing you can carry into labor. If back pain is a daily struggle, come and let us adapt the practice to you.