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4 Stretches to Relieve Pregnancy Back Pain

Eighty percent of women will experience back pain at some point during their pregnancies. It’s due to changes happening within the body, like a growing uterus and hormonal changes. Gentle stretching and movement will often decrease muscle spasms and restore improved spinal function, resulting in decreased pain. Below are 4 stretches that will help relieve pregnancy back pain.

Easing back pain during pregnancy can be done. Pregnancy stretches can help you feel your best, especially as your pregnancy progresses.

Your body will benefit from stretching as long as you remember the following safety tips:

Warm up. Stretching cold muscles can cause injury, so always warm up before jumping in. A few minutes of brisk walking or alternating knee raises, which can be performed in place, should do the trick.

Breathe. Try not to hold your breath. For all of the below stretching exercises, focus on breathing deeply, allowing your lower abdomen and lungs expand fully for better gas exchange and more oxygen to the baby, instead of taking typical shallow breaths from the upper chest.

As you inhale, count to four, as you exhale count to six. As you breathe out, you may want to try repeating a word that comforts you like “calmness” or “joy”.

1. Cat and Cow (5 of each)
2. Childs Pose (hold for 30 seconds)
3. Torso Rotation (5 each side)
4. Butterfly (hold for 30 seconds)

Remember, if a stretch doesn’t feel good (and especially if it feels painful), pull back or don’t do it — and choose one that does work for you.

Be careful to stretch gently because stretching too quickly or too much can put further strain on your joints, which become looser in pregnancy.

Shine brightly little momma-to-be and hang in there, you’re doing great!

P.S. Here’s the 5 Best Core Exercises for expecting moms.

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