Back Pain During Pregnancy

1. Start on your hands and knees with your knees 8 to 10 inches apart, hands directly below your shoulders, and arms and back straight.
2. Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for 15 to 30 seconds.
3. Slowly return to the starting position.
4. Repeat 2 to 4 times.

1. Start on your hands and knees. Place your hands directly below your shoulders, and keep your arms straight.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally, and don't hold your breath.
3. Lift one knee and bring it toward your elbow.
4. Slowly extend that leg behind you without completely straightening it. Be careful not to let your hip drop down. Avoid arching your back.
5. Hold your leg behind you for about 6 seconds.
6. Return to your starting position.
7. Repeat 8 to 12 times for each leg.

1. Sit comfortably in a chair, with your arms relaxed.
2. Slowly bend forward, allowing your arms to hang down. Lean only as far as you can without feeling discomfort or pressure on your belly.
3. Hold for 15 to 30 seconds and then slowly sit up straight.
4. Repeat 2 to 4 times or to your comfort level.

1. Stand with your hands on your hips, feet hip-width apart, and knees slightly bent.
2. Keeping your upper back straight, bend forward slowly.
3. Use your back and buttocks muscles to return to the starting position.
4. Repeat 8 to 12 times.

1. Start on your hands and knees. Place your wrists directly below your shoulders and your knees below your hips.
2. Breathe in slowly. Tuck your head downward and round your back up, making a curve with your back in the shape of the letter C. Hold this position for about 6 seconds.
3. Breathe out slowly and bring your head back up. Relax, keeping your back straight. (Don't allow it to curve toward the floor.) Hold for about 6 seconds.
4. Repeat 8 to 12 times, gently rocking your pelvis.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back.
3. Hold for 6 seconds while breathing smoothly, and then relax.
4. Repeat 8 to 12 times.

Do this exercise only during the first 4 months of pregnancy. After this point, lying on your back is not recommended, because it can cause blood flow problems for you and your baby.

1. Sit on the floor, and put the bottoms of your feet together in front of you. Bring your heels as close to your body as you can.
2. Cup your hands under your knees.
3. Press your knees toward the floor. At the same time, resist that force by pulling upward with your hands.
4. Hold for about 6 seconds. Relax.
5. Repeat 8 to 12 times.

1. Sit on the floor.
2. Bring your feet close to your body while crossing your ankles.
3. Keep your back straight. Relax your legs and let your knees drop toward the floor.
4. Hold this position for as long as you are comfortable.

1. Sit on the floor with your back straight, legs about 12 inches apart, and feet relaxed outward.
2. Stretch your hands forward toward your right foot, then sit up.
3. Stretch your hands straight forward, then sit up.
4. Stretch your hands forward toward your left foot, then sit up.
5. Hold each stretch for 15 to 30 seconds.
6. Repeat 2 to 4 times.

1. Sit on the floor with your legs crossed. If that's not comfortable, you can sit on a folded blanket so your bottom is a few inches off the floor. Or you can sit on a chair with your knees hip-width apart and your feet flat on the floor.
2. Reach your left hand toward your right knee. You can place your right hand at your side for support.
3. Slowly twist your body (trunk) to your right.
4. Relax and return to your starting position.
5. Repeat 2 to 4 times.
6. Switch your hands and twist to your left.
7. Repeat 2 to 4 times.