Best stretches for lower back pain?

ladysaceb · October 2016

I have been having some stiffness and back pain the last few days. I think it is just normal pregnancy aches and pains but I will mention it to my OB next week at my appointment. I am looking for some good and safe stretches I can do to help loosen up my back. The pain is mostly right after standing and when walking.

ceclarlinetlo · October 2016

Child's pose and cats pose from yoga are good and they are safe and easy to do

ceclarlinetlo · October 2016

Also not a stretch but I just got a pregnancy support band - it's amazing! It would help take some strain off your back.

BAJDesigns · October 2016

My OB just recommended a support band to me today as well! And when we stopped by CVS to get our flu shot I picked up one of those $5 back massagers and HOLY COW it feels so nice on my back.

ladysaceb · October 2016

I am going to do a heating pad tonight and have DH give me a back rub

Definitely time to look into a support belt.

stumptownmama · October 2016

Leaning back on an exercise ball or foam roller helps me. Also using a doorway, hold on to the molding and lean forward at hips keeping your legs straight. This one really gets the spot for me.
And #6,7 below.

KRB22 · October 2016

Cat/cow pose is good for lower back mobility. And any stretches that open the hips and/or hamstrings can help, eg, pigeon. My MW also recommended side stretches, but it's important to make sure your pelvis stays properly aligned when you stretch each side.

cjs260 · October 2016

I spend about 15-20 min a night in child's pose right before bed. I can tell a huge difference between the nights I do it, and the nights I don't. Also, I use my yoga/birth ball all the time to lean on or over, which is also a life saver.

TinaBelcher · October 2016

Yoga poses that are pregnancy safe include down dog, extended triangle and warrior II (besides cat/cow and child's pose mentioned above)

i also like to stand at a 1/2 forward fold, like rest my head and arms on the back of the couch, hold my back nice and straight and long (make my spine long) and just let my belly hang for a bit. The weight of this belly makes my hips hurt every night and my back hurt in the mornings

colleenkevin · October 2016

I agree with PP on Child's pose. It helps me SO much with stretching my lower back.

gonetothesea · October 2016

Child's pose is my most favorite. I do it when I wake up in the morning and before I go to sleep.

hjmorgan-2 · October 2016

I agree with the ladies above cat/cow and Child's Pose are amazing. Personally, child's pose is difficult for me lately if I don't warm up beforehand, but cat/cow are aaaalways good.

aishmc · October 2016

I was just asking my yoga Instructor about this the other day. She said that cat/cow, pigeon, and child's pose are best to do yourself at home because they are simple enough to do yourself without much risk of getting hurt.

Sitting on a birthing ball has really helped me. I was skeptical, but it works.

laufisch · October 2016

Personally I find doing a kneeling twist/ thread the needle is great as well. Just be sure to go slow, you can't twist as far when you're pregnant.

SunsetSky · October 2016

Oooh, there is one I do at the gym that feels amazing. I use a pull down bar and go from starting position straight back into a horizontal position. It feels amazing. I imagine you could replicate the motions on an exercise ball.

FYI, your OB or midwife may be willing to write you a prescription to have a support band paid for by your insurance. It's worth a shot.

sarahmsoda · October 2016

I just sit in child's pose at night to stretch it all out, but I have had some pretty intense lower back and hip stiffness to the point it sometimes seizes up and makes it hard to walk/move. My OB wasn't too concerned because I have a history of chronic back pain due to a car accident but she did suggest physio. I think I may try a prental massage in the next few weeks though and possibly even chiro, I want to be in tip top shape for labour!

LoneStar21416 · October 2016

Does anyone else find that they get a rush of blood to the head in child's pose? I'm not finding it comfortable anymore because of this, which is disappointing.

KRB22 · October 2016

@LoneStar21416 I haven't had this with child's pose but have with other random poses/positions.

I always now do child's pose with my knees really wide - normally wider than my yoga mat - and I don't really expect to extend as much from my shoulders, or to have my butt reach my heels if that makes sense. Have you tried placing something under your head for support? You can also do the pose fully supported with a bolster or pillow under your torso.

@laufisch good call on thread the needle! I haven't had terrible lower back pain but I have had a lot of pain in my upper back and ribs. I've been trying different gentle twists to try to get to it and will definitely be working this in too!

LoneStar21416 · October 2016

Great advice, @krb22. I hadn't even thought of that.

I thought I had been experiencing back pain isolated to my right side, but I actually think it is more of a hip pain that is radiating at times. It was pretty bad yesterday at points, mostly when walking, but now seems to really have calmed down. I had my husband massage along the top of the glute and out to the outer right hip and that might have loosened those muscles a little.

hjmorgan-2 · October 2016

@LoveStar21416 I have actually felt this a few times. But like @KRB22 said I started spreading knees out really wide and try not to stretch too far.

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