Posted by: Delaine Fowler on Tuesday, August 30, 2016 at 2:30:00 pm

The #1 Single Best Exercise for Back Pain During Pregnancy

If you are experiencing back pain during pregnancy….

Do you have pack pain when you sit for a long time?

Does your back bother you when you roll over in bed or getting in and out of the car?

Does your back feel like it’s going to lock up if you bend forward or kneel down?

Is getting out of a low chair almost impossible?

If so, then I want to share some super simple exercises you can do safely that take less than 2 minutes to do AND can give you instant relief…

Have you heard this before?

“Back Pain During Pregnancy Is Normal…It Will Go Away After You Deliver…”

Yes, back pain during pregnancy is common…but not necessarily normal. Your body is changing…your baby is growing…and kicking and turning…and in general, your body is naturally preparing to deliver.  With the increased weight of your baby and the release of hormones in your body, the muscles and ligaments which give your pelvis stability are weakened and stretched out.  Those changes can lead expecting mothers to begin experiencing back pain…especially in and around the tail bone.

Back pain during pregnancy is often caused by a problem in the pelvis. More specifically the joint on either side of the tailbone frequently becomes “stuck”.  This joint is called the sacroiliac joint (or “SI Joint”)

So here’s a simple, easy-to-do exercise that can help with back pain during…or even after pregnancy.

How To Do It:

  1.   Lying on your back, grab one knee with both hands.
  2.   Push your knee down into your hands. 50% effort. Do not strain.
  3.   Keep Breathing. Hold for 5 seconds and repeat 10 times on each leg.

Quick Tip:

Lying flat on your back during pregnancy can cause problems. The weight of your baby can put pressure on blood vessels in your stomach and stop blood from flowing.  Two alternate positions are to prop your head up with pillows or wedge OR do this exercise in side lying where you do the exercise above on the top leg then roll over and do the other side.

“But I’ve Already Delivered and I Still Have Pain”…

A recent study of new mothers at the 6 week postpartum check-up reported that nearly 50% still had back pain….

Why is that?

Once you deliver, there is no guarantee that your pelvis will go back the way it was before.  It often becomes stuck or painful…juggling life with a child or children, work and home activities.

Accelerate’s (Fowler PT’s) therapists are no stranger to pregnancy and postpartum back pain.  Our staff currently has 8 children, 5 of which are under 5 years old.  Yes lots of babies.  We love and understand moms! We want to help you feel better.

If you are ready to find some relief from your back pain call Accelerate Therapy and Performance (Fowler PT) today. We are giving away 10 free pregnancy and

postpartum back pain screens in September.  Do not wait. Pick up the phone and call us today. These free screens will fill up fast

For our Salisbury Office Call 704-630-9656

For our Lexington Office Call 704-754-8300



0 comments on "The #1 Single Best Exercise for Back Pain During Pregnancy"

Leave a Comment