Lower back pain during pregnancy is so common that many women just accept it as part of the deal. You expect it, you brace for it, and you live with it. And honestly, it’s not surprising. One study found that out of 287 women, 76 percent experienced some form of back pain during pregnancy. For some, it was mild. For others, it is much more intense. That’s exactly why we’ve put together this list of the best exercises for back pain during pregnancy. But first, let’s figure out the cause.
Why Do You Experience Lower Back Pain During Pregnancy?
Lower back pain during pregnancy happens because your muscles stretch, joints loosen, and the center of gravity shifts. All in all, your body goes through a lot. All of that puts that extra pressure on your lower back, which can turn into discomfort and serious pain for some.
The main reason for this is the hormone relaxin. It helps prepare your body for labor by loosening up the ligaments in your pelvis. That’s great for childbirth, but not so great for spinal stability.
And naturally, there’s posture. As your belly grows, your lower back naturally starts to arch more. That change in alignment can pull on your back muscles and make them ache, especially by the end of the day.
Add in weight gain, less movement, and stress, and it’s no wonder your lower back starts hurting.
Best Exercises for Back Pain During Pregnancy
Most pregnancy routines out there focus on stretching. And to be fair, stretching can feel amazing when your back is tight or sore. Those are nice exercises to help with back pain during pregnancy, but for some people, they only bring temporary relief. Like a quick fix that doesn’t stick.
If you really want to tackle lower back pain, you need to combine stretching with strengthening. When your core and back muscles are stronger, they support your spine better. That takes pressure off your lower back and helps you move more comfortably throughout the day.
Here are some of the best exercises for back pain during pregnancy:
Pelvic Tilt
This simple move activates your deep core and helps relieve tension in the lower back.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Inhale to prepare. As you exhale, gently tilt your pelvis backward by pressing your lower back into the floor.
- Hold for a few seconds, then release.
- Repeat for 10-15 reps.
Please note: After the first trimester, lying flat on your back for extended periods isn’t recommended. It can reduce blood flow to you and your baby. If you’re past that point in pregnancy, go with one of these variations instead:
Standing Version (Wall Tilt)
- Stand with your back against a wall, feet hip-width apart.
- As you exhale, gently press your lower back toward the wall by tucking your pelvis under.
- Hold for a few seconds, then release.
Seated Version
- Sit on an exercise ball or sturdy chair with feet flat on the floor.
- On the exhale, gently roll your pelvis backward without slouching your upper back.
- Hold and release, just like the other versions.
Kegels
Strengthening your pelvic floor supports your lower back, especially as your belly grows.
How to do it:
- Sit or lie down in a comfortable position.
- Contract the muscles you’d use to stop the flow of urine.
- Hold for 3-5 seconds, then release.
- Aim for 10-15 reps, 2 to 3 times a day.
Pro tip: Don’t squeeze your legs or butt. Keep the focus on your pelvic floor.
Please note: Here goes the same as for Pelvic Tilts. After the first trimester, switch to a standing or sitting variation.
Bird Dog
This is one of the best exercises for core stability. It strengthens your lower back, abs, and improves balance.
How to do it:
- Start on all fours, hands under shoulders, knees under hips.
- Extend your right arm forward and your left leg back at the same time.
- Keep your hips square and avoid arching your back.
- Hold for 3-5 seconds, then return to start.
- Switch sides.
- Do 6-10 reps per side.
Stay Lightly Active
Along with targeted exercises, it’s important to keep your body moving in general. Light activity like walking or swimming can help with circulation, reduce stiffness, and improve your overall mood.
And if you want to stay more active during pregnancy, check out these ab exercises for pregnancy that you can do even in the 2nd trimester.
A Quick Note Before You Start
Always talk to your doctor or healthcare provider before starting a new workout routine during pregnancy. Every pregnancy is different, and what works for one person might not be safe for another. It’s better to get the green light first.
Best Stretching Exercises for Back Pain During Pregnancy
We already mentioned how stretching can feel like a quick fix. And honestly, sometimes that’s exactly what your body needs. A little space. A little release. A chance for your muscles to relax and reset.
When your lower back is tight, adding a few gentle stretches into your daily routine can make a big difference.
Here are three of the best stretches to ease back pain during pregnancy:
Torso Rotation (Seated Twist Variation)
This stretch helps release tension through your spine and upper back, where tightness often builds up from posture changes.
How to do it:
- Sit tall in a chair with feet flat on the floor.
- Place your right hand on the outside of your left thigh.
- Gently rotate your torso to the left, turning from your ribcage, not just your shoulders.
- Hold for 20-30 seconds, then switch sides.
- Repeat 2-3 times per side.
Child’s Pose (Wide-Knee Version)
One of the most relaxing stretches for the back and hips. It opens the lower spine and encourages deep breathing.
How to do it:
- Kneel on the floor with your knees wide apart and toes touching.
- Slowly lower your torso forward, bringing your arms out in front and resting your forehead on the floor or a pillow.
- Let your belly hang freely between your legs.
- Hold for 30 seconds to 1 minute, breathing deeply.
Cat-Cow Pose
This gentle flow between two positions helps increase mobility in your spine and reduce stiffness in the lower back.
How to do it:
- Start on all fours, hands under shoulders and knees under hips.
- As you inhale, arch your back slightly, lifting your head and tailbone. This is the “cow” position.
- As you exhale, round your spine gently, tucking your chin and pelvis. This is the “cat” position.
- Move slowly and breathe deeply through each transition.
- Repeat for 8-10 rounds.
Final Thoughts
Back pain during pregnancy doesn’t have to be something you just deal with. The right mix of strengthening and stretching exercises to relieve back pain during pregnancy can actually make a big difference in how you feel day to day.
While stretching gives your body space to breathe, strengthening gives it the support it needs. Together, they help reduce pressure on your lower back and make movement more comfortable. Whether you’re trying a pelvic tilt, easing into child’s pose, or staying active with some walking, these are all safe and effective exercises to help with back pain during pregnancy.
