There it is again, the annoying back pain. From getting the baby nursery ready, the hospital bags packed and getting everything prepared for your baby the lower back pain can become even more painful. As your tummy and little one continues to grow, your body is dealing with the stress and demands of the excess weight. Back pain is often what kept me in bed since standing sometimes make it worse.

It is not fun having your lower back constantly aching with no relieve. There are some things you can get like the belly support bands that help your back to handle the extra load. However, there is more you always want to do to ease the back pain. These exercises or stretches are wonderful when needing some extra relief! 

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5 Exercises For Back Pain During Pregnancy


Cat cow is fantastic when it comes to lower back pain. It is a great stretch for the spinal cord and muscles. This was a go-to exercise I did during my pregnancy. It is such a simple move but gives the best and deepest stretch.

How to:

Get on all fours on the floor. Make sure your head is in line with your back. Starting in a tabletop position, round your back slightly while pulling in your stomach. Hold for a few seconds or longer. Then slowly relax your stomach muscles and lift your head and tailbone can create a small dip in your back. Hold for a few seconds and then go back to tabletop position. Repeat these exercises 3-5 times daily to get the best results.

Child’s Pose

Child’s pose elongates the spine which helps to relieve any pressure that is pressing on surrounding nerves. The bigger your tummy gets the more weight and stress is being placed on your body, so it’s nice to take a few minutes a day to stretch it out!

How to: 

Start by getting on all-fours and open your knees wide apart. Sit your butt back and down as low as you can go until you can relax your weight down, allowing your back to round. Stretch your arms all the way out in front of you on the floor. If this feels uncomfortable with your baby belly in the way, you can rest on bent elbows. You should really feel this stretch through your spine and lower back.

Seated Tick Tocks 

Stretching and strengthening both play important roles when it comes to relieving back pain. This exercise is also great for having a baby since it helps your body get back into the routine of getting exercise even when you’re a busy mom. This exercise does both! If it is your lower back or the sides of your back that is causing discomfort this move should provide some immediate relief.

How to: 

Sit in a comfortable seated position with legs crossed. Lean over to

one side with your arms extended overhead, you will feel stretching on one side of your back while contracting the other side. Hold that stretch for just a moment while inhaling a deep breath, then exhale the air out as you contract the elongated side, return through the center, and stretch to the other side. Repeat this 3-5 times.

Standing Pelvic Tilt

This exercise might feel awkward at first but it feels great when you’re dealing with lower back pain.

How to:

Stand up straight with your back against a wall, with your feet about shoulder-width apart. Push the small of your back against the wall. Hold for several seconds, and then return to the starting position. Repeat 5-10 times.

Torso rotation

This is an exercise you might have done in gym class in high school. This exercise lengthens and stretches out the spine any nerves that are causing you back to hurt.

How to:

Sit on the floor with your legs crossed. Hold your right foot with your left hand. Then move your left hand behind you, slowly open your upper body to the right.

Hold for several seconds, and then return to the starting position. Switch hands and repeat on the other side. Repeat 5-8 times. If sitting on the floor is not comfortable, try sitting on a mat or towel.


In the end. Back pain during pregnancy can be very difficult to deal with. I recommend that if you are suffering from extreme back pain even after trying these exercises. I would think about scheduling an appointment with a chiropractor or a massage therapist!

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Kara is the founder of the Dollar Mommy Club and a full-momma and who loves every minute of it. Ever since she was a little girl (around two years old actually) she has wanted a baby of her own. She even asked her mom for “a crying and pooping baby doll” for Christmas when she was just 6 years old. Certain events took place to where Kara was diagnosed with Endometriosis, and doctors told her that having her own children might be impossible. She spent years trying to figure out her health by trying everything under the sun that you can think of. It wasn’t until a few years after she was married that both she and her husband figured it out, and they were blessed with their first baby girl! When Kara isn’t managing the Dollar Mommy Club and it’s wonderful members and contributors, she enjoys spending time with family, binge-watching The Office on Netflix, and creating art.


    • You’re welcome! I am currently pregnant with our second and I these exercises has been saving me! I hope they help you as much as they have been helping me.

  1. Wow! I wish I had tried these exercises during by pregnancy! Carrying twins was no easy feat. I had to deal with lower back pain almost throughout the entire third trimester! I also developed mild si joint pain. Currently, I have a strict workout regime which has been really helpful in eliminating my back pain. I’ll definitely consider these exercises on my next pregnancy!

    Thank you so much for sharing this!
    Melanie Green recently posted…Best Sofa for Back Support (5 Incredibly Comfortable Sofas for Bad Backs)My Profile

  2. I blog often and I truly thank you for your content.

    This great article has truly peaked my interest. I will bookmark your site and keep
    checking for new details about once per week. I subscribed to your
    RSS feed too. recently posted…48fitness.inMy Profile

  3. Hello Kara, you had shared Such a helpful article for expecting mothers. Because not many women know cat-cow and child’s pose. These are important tips that will be so helpful for mommys to be! Thanks for sharing.

    • Thank you! I had to do cat-cow and child’s pose a couple times a day to help with my back pain. So I am all for those poses!


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