Heather Jeffcoat, DPT

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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