Heather Jeffcoat, DPT

It is a “normal” part of pregnancy.  At least, that’s what your doctor may have told you. I have had many client’s arrive in my office barely able to walk, or even using a walker!  I tell you, this is not a “normal” part of pregnancy.  From mild to severe, many of these aches and pains can be taken care of with a few simple exercises.

This is part 1 of a 4 part series to curb lower back pain in pregnancy.  The first two parts will focus on stretches of muscle groups that tend to lose flexibility during the prenatal period.  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 3rdtrimesters.  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.

Gluteal Stretch

(A) Start with your ankle resting on your knee.  If you already feel a stretch deep in your buttock, hold your leg there for 30 seconds.  If not, proceed to step (B). Also, if you feel dizzy, lightheaded or short of breathe, you should not perform this exercise lying your back.  Roll immediately to your side.

(B) Pull your entire leg towards your chest, as pictured above.  Hold for 30 seconds.  Ease off the stretch and repeat 1-2 times.  Switch legs and repeat on the other leg.

Quad Stretch in Side-lying

(A)  Grab your foot as pictured above.  You should feel the stretch in the front of your thigh.  Hold for 30 seconds and repeat 1-2 times.  Repeat on the other leg as well.

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