Back Muscles

June 26, 2017

A backache is a common discomfort of pregnancy, caused by the ever-increasing weight of the uterus putting constant strain on the back. The following exercises will give you greater back comfort. Please also refer to the instructions for the “Pelvic Rock/Tilt” under Abdominal Exercises, since completing this exercise will also provide comfort.

Straight Leg Raising


  • Strengthens lower abdominal and thigh muscles
  • Improves muscle tone and increases circulation in legs


  • Lie on back with one knee bent while keeping the other straight
  • Do pelvic rock/tilt
  • Slowly raise the straight leg up to a 90-degree angle, or as far as you comfortably can
  • Slowly lower leg
  • Relax and repeat several times with each leg

Lower Back Stretch
Relieves strain on back muscles and ligaments


  • Lie on your back
  • Bend knees up, keeping them wide apart around the abdomen
  • With hands on knees, pull knees as close to your chest as possible

  • Hold for 20 seconds Relax and repeat several times

Strengthens buttock muscles


  • Lie on back with knees bent
  • Keeping your back straight, lift hips so that you form a straight line from knees to chest; do not arch your back
  • Slowly return to the starting position
  • Relax and repeat several times
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