It is no question that a woman's body goes through a ton of changes during pregnancy. One common symptom that a woman may experience that is due to these changes is pain in her lower back and pelvic region. As your baby is growing, your body is carrying extra weight in the front of your spine. This causes your lumbar spine to adjust into what we call excess lordosis, as well as your pelvis to take on more of an anteriorly tilted position. Each of these changes can result in pain and/or discomfort as your baby grows. This video highlights a few easy stretches that you can perform while pregnant to help manage your increased aches and pains.
1. Open Book: Lie on your side with knees and hips in a slightly bent position and your arms outstretched. Twist through your spine to rotate your top arm behind you. Reach as far as you can while maintaining the position of your knees together.
2. Posterior Pelvic Tilt: Lie on your back with your knees bent and your feet flat on the floor. Gently tilt your pelvis backward (think about drawing your hips toward your ribcage and flattening your back to the table). Hold for a count of 5 and repeat.
3. Cat-cow: Position yourself on your hands and knees. Gently draw your chin into your chest as you round your back toward the ceiling. Then arch your back in the opposite direction and look up toward the ceiling.