Back Pain Exercises For The Final Stretch Of Pregnancy

If you have purchased an excise ball (also known as a yoga ball, fitness ball, or pilates ball), you are going to want to get a good amount of use out of it. Here is another exercise that uses the ball, but this time you will place a towel underneath so it doesn't roll out of the way.

The overall range of motion is more limited in this particular exercise, and it works on alleviating lower-back pain in a different way. You lean forward, rest on your lower legs, and hug the exercise ball. Just make sure that you don't rest your baby bump on the ball, as you want to keep your weight off your uterus and baby. If you would see someone else performing this exercise, you may think they were using their arms. Avoid doing that — you lift your upper body using your lower back muscles.

This exercise will be great for women in their second- and third trimesters, but anyone can perform it to build a stronger lower back.

In the following exercise, you'll stand again the wall. Make sure your feet are a little more than shoulder-width apart so you keep your balance. Subtle upward and downward movements work on strengthening your lower back, and liberating pregnant women from pain and tension.

You will get the best results if you repeat this exercise frequently, and that is why you are advised to perform a minimum of ten repetitions during one session.

Our final back-pain exercise is one that is carried out in the hands-and-knees positions, preferably on an exercise mat. The back stretch is likely to be familiar to anyone who has practiced yoga before. Just make sure that you don't dip your lower back down as you would usually do once you have a visible baby bump, and especially during the third trimester — instead, look at the video closely and follow the virtual model's movements precisely.

The back stretch targets your whole back, and is soothing and relaxing to. Take deep breaths as you perform repetitions of the back stretch. The exercise has one other benefit that pregnant women in their third trimester should definitely know about: it is said to help position your fetus into a head-down or vertex position. This is the ideal position for labor and birth. Has your baby been breech recently? Regularly repeating the back stretch may not be enough to turn her, but you could certainly give it a go.