Heather Jeffcoat, DPT

Welcome to part 4 of a 4 part series to reduce lower back pain in pregnancy.  This last section includes gentle strengthening exercises that will provide support to your abdominal, lower back, and pelvis.  Don’t forget to check Part 1 and Part 2 for pregnancy-specific exercises to increase your flexibility, and Part 3 which begins the strengthening portion of your program.  Make sure with all exercises performed on your back that you do not feel dizzy, light-headed, or short of breathe.  If this occurs, immediately roll to your side.  Never perform strenuous exercises while lying on your back in the 2nd or 3rd trimesters.  If your pain has not reduced after performing all parts of this program, a follow-up in the office of a licensed physical therapist specializing in Women’s Health would be advised.  As always, check with your physician or nurse midwife before beginning any exercise program. Need any of the supplies used? Just click here.

Squat with Pelvic Tilt

Squat down as pictured above.  Take a deep breath in to prepare.

Exhale as you tuck you pelvis under, as pictured above.  Return to start position as you inhale. Think “lift your belly up” and keep your shoulders from slouching forward.  Perform 12-15 reps daily. If you find this exercise too difficult, use your hands under the belly to assist you through the movement. 

Clams

Begin on your side, with hips and knees bent as pictured.  Gently pull your abs in to support your lower back.

Open your knees apart, as pictured, keeping your feet together.  Make sure your hips stay stacked, one on top of the other so that you isolate the motion in your hip joint.  Perform 12-15 reps daily.

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2008-2009 © All content on this website is property of ThePilatesPT.com and Heather Jeffcoat, PT. All rights reserved.

Welcome to part 3 of a 4 part series to reduce lower back pain in pregnancy.  These last two parts include gentle strengthening exercises that will provide support to your abdominal, lower back, and pelvis.  Don’t forget to check Part 1 and Part 2 for pregnancy-specific exercises to increase your flexibility.  Make sure with all exercises performed on your back that you do not feel dizzy, light-headed, or short of breathe.  If this occurs, immediately roll to your side.  Never perform strenuous exercises while lying on your back in the 2nd or 3rd trimesters.  If your pain has not reduced after performing all parts of this program, a follow-up in the office of your licensed physical therapist specializing in Women’s Health would be advised.  As always, check with your physician or nurse midwife before beginning any exercise program. Need any of the supplies used? Just click here.

Pelvic Tilts with Ball Squeeze

Lie on your back, with a ball or pillow between your knees.  Take a breathe in to prepare, then exhale as you press your back into the floor, squeezing the ball.  Hold for 5 seconds.  Inhale release.  Perform 12 repetitions, 1-2 times per day.

Pelvic Tilts on Birthing Ball

Position yourself as pictured in the photo on the left, with your spine in a neutral position (natural curve in your lower back).  Take a breathe in to prepare, then exhale as you tuck your pelvic under, flattening your lower back (right).  Make sure you bring your “belly towards your shoulders” NOT your “shoulders towards your belly”.  Your chest and shoulders should remain tall and lifted as pictured, not hunched over.  Perform 12 repetitions 1-2 times per day.

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2008-2009 © All content on this website is property of ThePilatesPT.com and Heather Jeffcoat, PT. All rights reserved.

Welcome to part 2 of a 4 part series to reduce lower back pain in pregnancy.  The first two parts consist of stretches to muscle groups that tend to lose flexibility during the prenatal period.  Remember, these changes primarily occur due to a changing center of gravity and result in postural adaptations, where certain muscle groups are put into stressed or shortened positions, and thus lose flexibility. The last two parts will consist of gentle strengthening exercises that will provide support to your abdominal, lower back, and pelvis.  Make sure with all exercises performed on your back that you do not feel dizzy, light-headed, or short of breathe.  If this occurs, immediately roll to your side.  Never perform strenuous exercises while lying on your back in the 2nd or 3rd trimesters.  If your pain has not reduced after performing all parts of this program, a follow-up in the office of a licensed physical therapist specializing in Women’s Health would be advised.  As always, check with your physician or nurse midwife before beginning any exercise program. Need any of the supplies used? Just click here.

Hamstring Stretch

(A)

(A) Start with your leg up, as pictured above. You can also use a yoga/stretching strap if that is more comfortable.  Hold for 30 seconds.  If you feel dizzy, lightheaded or short of breathe, you should not perform this exercise lying your back.  Roll immediately to your side.

(B)

(B) Now flex your ankle, as pictured above, by pulling your toes towards you.  Hold this more intense stretch for 30 seconds.  Ease off the stretch back to position (A) and repeat 1-2 times.  Switch legs and repeat.

Modified Child’s Pose Stretch

 (A)

(A) Spread your knees apart, as pictured above, to make space for your baby.  Roll the ball away from you until you feel a gentle stretch through your back and shoulders.  Hold for 30 seconds.  If you don’t have a ball, just place your hands on the floor.

(B)

(B) Roll the ball to your left side, feeling the stretch deepen on the right side of your body.  Hold for 30 seconds.  Repeat with the ball to your right side.

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2008-2009 © All content on this website is property of ThePilatesPT.com and Heather Jeffcoat, PT. All rights reserved.

During pregnancy, the rectus abdominus muscle (aka “six pack”) becomes over-stretched.   After delivery, they don’t always return to the way they were. Many women will describe this separation as a “valley running down the middle of their stomach”.  Physical therapists measure this separation in how many fingers they can place between the abs at the linea alba (midline of abs).

Here’s how to check if you have a diastasis.  Lie on your back.  Place your fingers horizontally across your midsection.  Lift your head and shoulders up off of the floor and sink your fingers between your abs.  Feel the muscles on either side of your fingers.  If this separation is more than 2 fingers-width, you have a diastasis recti.  You should then perform the following exercise to retrain them back to midline:

“Hug” your arms around your waist.  This can also be performed with a sheet or towel wrapped around your waist.

 Take a breathe in to prepare then exhale, lift your head and shoulder blades up off of the floor as you squeeze your abs together .

Inhale, return to your start position.   If your neck or back hurt, lift your head only.

This exercise “teaches” your six pack muscles that when they contract, they should be at the midline, not separated 3 or 4 fingers-width apart.  Begin with 20 repetitions daily, and gradually work up to 40.  If you perform this exercise everyday, you should begin to see results within the first 2 weeks.  Continue until they are less than 2 fingers-width apart.  Getting your abdominals back is not just aesthetic, it serves an essential function in protecting your back from injury…important with all that lifting you’ll be doing as a new mommy!

Once your abs are less than 2 fingers-width apart and it is 4-6 weeks after a normal vaginal delivery or 6-8 weeks after a C-section, there are generally no restrictions with resuming your favorite abdominal routine.  But, check with your doctor or midwife first if you are unsure.

This article was created for and originally posted on www.babyfriendlyla.com

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2008-2009 © All content on this website is property of ThePilatesPT.com and Heather Jeffcoat, PT. All rights reserved.