When you’re pregnant, it can take a while for your body to adjust to all of the new changes, both physically and within your everyday lifestyle.
It can feel like you have to live a life that is worlds apart from your own, with caffeine out of the window and back pain taking centre stage.
Having a baby can take its toll on your body, and it can feel like pain has just become a staple in your life, but that doesn’t have to be the case.
Though you are recommended to avoid high-octane and potentially dangerous exercise during pregnancy, you can still maintain a consistent workout routine, which is recommended to feel good and relieve aches and pains. This is why we are so passionate about our pregnancy workout plans at POW8R.
Keep reading to learn about our exercise recommendations to relieve lower back pain during pregnancy.
Lower Back Pain in Pregnancy
It is estimated that 80% of pregnant women experience lower back pain while pregnant. The reason for this could be due to several factors, such as hormonal changes, increased weight and changes in posture.
A baby can weigh 3-3.5kg in utero. Now, imagine strapping an additional 3.5kg to your abdomen for 9 months, carrying it around 24 hours a day, and your lower back would hurt too.
The shift in your centre of gravity can be significant during pregnancy as the uterus grows, putting further stress on the muscles and joints.
Though the pain may be incredibly frustrating, there are ways that you can reduce it, and one of the best ways to lessen your pain is through exercise.
There are some exercises that you can complete that will help to relieve lower back pain, and these include:
Cat-Cow Stretch
The cat-cow stretch is a popular yoga pose that benefits the lower back by easing tension in the back and core muscles. The exercise’s alternating movements can help loosen and stretch the spine, relieving pain and improving flexibility.
We suggest including this in your cooldown after a workout, as the movements can also relax your mind and body.
Method
Start in a tabletop position with your hands shoulder-width apart and knees directly below your hips. Inhale deeply, rounding your back and tucking your chin towards your chest as you inhale.
Upon exhaling, arch your back, lift your chest and tailbone, and lift your chin upwards. Repeat until you feel your back release and become more flexible.
Glute Bridge
This exercise strengthens the glutes, lower back, and core, helping you maintain good posture and avoid back pain as your bump grows. It is also effective for improving lower back pain in the second and third trimesters, which is why we include it in our prenatal workout routines.
Method
Lie down on your back with your knees bent, feet flat, and hips shoulder-width apart. Position your arms alongside your body with palms facing down. Press through your heels to elevate your hips, squeezing your glutes at the top of the lift. Aim to hold the position for 1–2 seconds before lowering your hips back down slowly.
Split Squat
This exercise is a very popular addition to our pregnancy workout plan, and it is recommended that you start it in your second trimester.
Split squats are brilliant for relieving back pain during pregnancy and can strengthen your quads, glutes and hamstrings.
Method
Position yourself with one foot ahead and the other behind in a split stance. Ensure your front foot stays flat while your back heel is elevated. Gradually bend both knees, lowering your back knee towards the floor. To return to standing, press through your front foot. Complete 8–10 repetitions on each side.
Pelvic Tilts
Pelvic tilts are fantastic for strengthening abdominal muscles and improving pelvic alignment. Improving this alignment is a good way to relieve lower back pain and reduce stiffness, which can improve comfort and help you sleep better.
We always recommend doing this exercise with wall support for pregnant women to ensure their safety during the workout.
Method
Position your back against a wall, with your feet hip-width apart and approximately a foot away from it. Inhale deeply, and as you exhale, softly tilt your pelvis to press your lower back flat against the wall. Maintain this position for a few seconds before relaxing.
Child’s Pose
Though more of a stretch than an exercise, child’s pose is a great way to lengthen the spine, stretch the glutes and relieve pressure from the glutes and lower back. Leaning back into this pose is a great way to finish a workout and can help your body relieve tension after a long day.
This can be done at any trimester, but it is recommended that you place a pillow under your chest to make space for your bump in your third trimester.
Method
Kneel with your knees spread wide and toes touching. Slowly lower your torso between your thighs while extending your arms forward. Place your forehead on the floor or on a cushion.
Wall Squats
We know what you might be thinking: When you’re pregnant, you want to run a mile from squats. However, wall squats are fantastic for strengthening your quads and glutes while stretching and providing support for your lower back.
Wall squats are also fantastic for improving your posture by activating your core and aligning your spine.
Method
Position yourself with your back against a wall and your feet shoulder-width apart, about a few feet away. Lower yourself into a squat (not too deep) while ensuring your back remains pressed against the wall. Hold this position for 10–15 seconds, then stand back up. Repeat this 5–8 times.
Standing Hip Circles
This exercise is perfect for loosening tight hip and lower back muscles, improving circulation, and easing pelvic tensions. Standing hip circles are easy to fit into your daily routine, and you can do them at just about any time, including when you’re waiting around or queuing.
Method
Position your feet at hip-width and bend your knees slightly. You can place your hands on your hips or hold onto a wall for balance. Slowly rotate your hips in a circular movement, perform eight repetitions in each direction.
Staying Safe While Exercising During Pregnancy
At POW8R, we believe that maintaining an active lifestyle during pregnancy is one of the most empowering choices you can make for both your body and your baby, but always prioritise safety
As your body evolves, so should your exercise routine. This entails steering clear of high-impact movements, ensuring proper hydration, paying attention to your energy levels, and modifying exercises to align with each trimester.
After 16 weeks, it’s crucial to refrain from lying flat on your back and to halt any activity if you experience dizziness, shortness of breath, or discomfort. Working with a trainer or using an online app, such as the POW8R app, can help you to
Embrace Fitness With POW8R
Through this blog, we hope to have provided you with some advice on how to relieve back pain through exercise. At POW8R, we know how vital exercise is throughout pregnancy, with our trainer Holly staying active for the duration of her pregnancy.
If you want to follow a guided exercise to help sustain your fitness levels during pregnancy and also connect with a community of like-minded individuals looking to embrace fitness, download the POW8R app today.