Description
Heat reduces the pain. Ergonomics stops it from returning. This guide is the third step: exercises that actively strengthen and stretch the muscles supporting your back, pelvis, and legs, so your body is better equipped to carry the changes of pregnancy.
Each exercise is broken into simple, illustrated steps you can follow at home — no equipment required for most, with a birthing-ball alternative where relevant.
What’s inside:
Stretching exercises:
Helps to stretch the back muscles , this reduces the strain on the back and improves circulation.
Strengthening exercises:
These exercises will help making back muscles strong and strong muscles will not get easily strained.
Every exercise includes clear rep counts and frequency, so you always know exactly how much is enough.
Important safety note: These stretching exercises are designed to be started only once your pain has reduced to below 3 on the numeric pain scale ,this guide is meant to follow, not replace, heat application and ergonomic correction. As always, check with your gynecologist before starting any new exercise routine during pregnancy.
About the Author:
Created by Prachi Shetye, Women’s Health Physiotherapist and Lactation Consultant
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