The gentle exercises below may help ease backache in pregnancy.
Stretches for lower backache:
- sit with your bottom on your heels with your knees apart
- lean forward towards the floor, resting your elbows on the ground in front of you
- slowly stretch your arms forward
- hold for a few seconds
Stretches for middle backache:
- go down on your hands and knees
- draw in lower tummy
- tuck your tail under
- hold for a few seconds
- gently lower your back down as far as feels comfortable
Stretches for pain in the shoulder blades and upper back:
- sit on a firm chair
- brace your tummy muscles
- interlock your fingers and lift your arms overhead
- straighten your elbows and turn your palms upwards
- hold for a few seconds
If back pain persists, changes or becomes severe, see your doctor or midwife for advice. They may advise you to see a physiotherapist. At any stage, if the back pain is associated with any blood loss from the vagina, seek medical advice urgently.
How can I strengthen my back during pregnancy?
Regular physical activity is important when you are pregnant and can protect your back. If your doctor says it's OK, you can do some gentle exercise like walking or water exercise. Talk to a physiotherapist for specific exercises to strengthen your back.
Stretch your lower back by kneeling on all fours with your head in line with your back. Pull in your stomach and round your back. Hold the posture for a few seconds and then relax. Repeat 10 times.
Keep your tummy muscles strong with pelvic tilt exercises. Lie on your back with your knees bent and your feet flat on the ground. Tilt your pelvis and hips backwards so the curve of your back is flat to the floor. Hold for 3 to 5 seconds. You can also do this exercise standing up or sitting on a gym ball.
Strengthen your tummy muscles and pelvic floor by gently drawing in the lower part of your tummy (bellow the belly button) towards your spine. Keep breathing. Gradually lengthen the time you hold the posture. Brace these muscles whenever you lift, push or pull something heavy.
A pregnancy belt can be worn at the same time. As long as you wear a pregnancy belt correctly, you can effectively relieve low back pain during pregnancy.