1. Arch and Round
Lie down a yoga mat, or on any type of soft surface as your weight will be on your knees. Go down on your knees (keep your knees in a wide stance), arms reaching out in front of you, and slowly move your tummy inward, arching your back upward. You can do this as many times as you’d like.
2. Pigeon Stretch
Again, you will want a comfy surface for this one as you will be on the floor. Start by positioning one of your legs under your belly, while the other leg faces behind you along the floor. Slowly push off the floor until you feel a nice stretch on your core (holding for 10-20 seconds). Once complete, switch sides.
You will get a nice stretch in your core, glutes and back with this one.
I’m all for getting a nice booty while also strengthening my back muscles. Not only will this strengthen your lower back, but it will also improve your hamstrings and hip strength. First, place your legs shoulder width apart with your feet and knees slightly facing outward. Once you are in the squat position, slowly squat down, putting a majority of your body weight into your heels and pushing your butt back. You want to be sure you keep your core tight during this process as well. Slowly move back upward, pushing your hips forward and squeezing your glutes. If you feel comfortable with this position, do 10-20 reps (3 times).
So there you have it! Simple exercises and stretches that will really focus on relieving that back pain. Even just completing these a few times a week will work wonders on your pregnancy and can even prep you for an easier and shorter labor.
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