Low Back pain during pregnancy

Exercises for low back pain during pregnancy:

Hip Windshield Wipers

Sit or lay on an incline, knees bent, feet placed wider than hips. Slowly bring your knees all the way to the right, and then back through center and over to the left, allowing your hips to internally and externally rotate. Move slowly with control, and hold at end ranges for gentle stretch and mobilization.

Cat-Cow Stretch

Start on hands and knees. Inhale as you arch your back, look up and stick out your tailbone (cow). Exhale as you tuck your chin, tuck your tailbone and round your back into a C-shape (cat). Move back and forth between these positions, using your breath to facilitate the movement.

Seated Side Bend Stretch

Sit with your legs crossed, or in a z-sit position if your hips allow it. Inhale, reach your right arm up the ceiling, exhale and side bend your torso to the left, reaching your right arm overhead to the left. Feel the opening up of the right side body and ribcage. Return to start and repeat on the opposite side.