Heather Jeffcoat, DPT

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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