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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

Purpose:

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

Exercise:

• 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
Purpose:
Relieves strain on back muscles and ligaments

Exercise:

• 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

Bridging
Purpose:
Strengthens buttock muscles

Exercise:

• 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