Back pain is a common problem among pregnant women. As your baby grows and your uterus expands, your posture changes to accommodate the weight concentrated in your belly, reports Expectant Mother's Guide. This, combined with the abdominal muscle weakness that often occurs with pregnancy, can put strain on your back muscles and cause pain. Exercises that stretch and strengthen the muscles in your back can help prevent and ease discomfort.
Pelvic Tilt
Start by getting down on the floor on your hands and knees. Holding your head in line with your back, pull in your abdominal muscles to arch your spine upward and hold the position for 10 seconds. Relax your spine and abdomen back down and repeat five to 10 times.
Trunk Twist
Sit on the floor with your legs crossed; grasp your left foot in your left hand and place your right hand on the floor for support. Slowly twist your upper body and head to the right, moving them in unison, until you feel a gentle stretch in your back. You can look back over your right shoulder, if it's comfortable, but don't force yourself to stretch too deeply. Hold the stretch for 10 seconds before switching sides; repeat on each side five to 10 times.
Backward Stretch
Begin by getting down on your hands and knees. Keeping your hands in place and your head tucked between your arms, slowly lower yourself back, letting your buttocks rest against your heels. Hold for 10 seconds before returning to the starting position. Repeat five to 10 times.
Forward Bend
Sit comfortably in a chair, feet flat on the floor. Slowly lower your upper body forward, letting your arms hang loose in front of you; stop bending if it causes discomfort in your abdomen. Hold the stretch for five seconds and sit back up without arching your back. Repeat five to 10 times.
Back Press
Stand 10 to 12 inches from a wall with your feet shoulder-width apart and your back touching the wall. Tilt your pelvis back to press your lower back into the wall; next, press your upper back and shoulders into the wall without pulling your lower back away; finally, press the back of your head into the wall without tilting your chin. Hold the stretch for 10 seconds before relaxing. Repeat five to 10 times.
Hamstring Stretch
Stand facing a chair or step. Carefully place one heel on top of the chair or step, keeping legs straight and hips facing forward. Maintain a flat back as you slowly bend forward until you feel a stretch in the back of the thigh; hold the stretch for 10 seconds before returning to start. Switch legs and repeat five to 10 times on each side. Note: If your can't keep a flat back or straight leg during the stretch, try using a lower chair or step.
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