Sarah Smith’s Favourite Exercises For Lower Back Pain During Pregnancy
Ease those prenatal pains with Sarah Smith’s four go-to exercises to stretch and strengthen your hips, glutes and back.
September 25, 2024 - Updated September 25, 2024
Your body undergoes a tremendous amount of change during pregnancy, and some of it can be far from comfortable. While your body is doing such an incredible thing, being in a state of appreciation is pretty difficult when you’re crippled by lower back pain.
That’s why it’s a good idea to have a few tricks up your sleeve, and Sweat’s dedicated pre and post-natal trainer Sarah Smith has a handful of exercises she recommends to ease lower back pain, while also supporting, strengthening and stretching the surrounding muscle groups such as your hips and glutes.
You can try these as standalone exercises, or enjoy them as part of Sarah’ Sweat programs - Pregnancy with Sarah and Post-Pregnancy with Sarah.
Child’s pose
Starting on all fours on a yoga mat with your knees below your hips are below your knees and your hands are below your shoulders. Keep your spine in a neutral position.
Keeping your hands on the mat, sit your glutes back towards your heels as you lower your torso and forehead towards the mat and your arms stretch out in front of you. At the same time, extend your arms along the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back.
Hold this position, breathing deeply throughout. You should feel a nice stretch through your shoulders and chest, all down your back, as well as in your hips.
If performing a child’s pose with your hands on the mat isn’t comfortable for you, you can also start with your hands flat on a bench to keep your torso and belly more elevated.
Pigeon
Starting on all fours on a yoga mat, bring your right knee forward towards your right hand, with your right ankle resting by your left hip.
Lower your hips down towards the floor to rest your bodyweight on top of your right leg.
If it’s comfortable to do so, lower your torso forward and place your hands or forearms on the floor. Try to keep your hips level and facing forward rather than letting them rotate
If you want a deeper stretch, gently press your hips down towards the floor to feel a stretch in your hips, glutes and the quad of your back extended leg.
Hold and breathe deeply throughout for 30-60 seconds.
Repeat on the other side.
Glute bridges
Start by lying flat on your back on a yoga mat with your knees bent and feet flat on the floor, hip-width apart. Your spine should be in a neutral position and your arms can rest by your sides on the mat, or you can hold a dumbbell over your hips for added resistance as pictured.
Press your heels into the mat, squeeze your glutes and raise your hips off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Lower your hips down to the mat with control.
Repeat for 8-12 reps.
Good mornings
Start with your feet hip-width apart with your hands behind your head, your shoulder blades down and a soft bend in your knees.
Without changing the angle of your knees, hinge forwards from your hips. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (backs of your legs).
Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position.
Repeat for 8-12 reps.
Grow strong with Sarah Smith
Sarah’s pregnancy and post-pregnancy programs are both available exclusively in the Sweat app - try them out with a free trial today!
Erin is a writer and editor at Sweat with years of experience in women's publishing, media and tech. She's passionate about the power of movement, and you can often find her on a yoga mat, a hike, a dance floor, in the ocean or the gym.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
Disclaimer: Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other healthcare provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or healthcare provider advises against it. This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article. You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.
Fitness