With a back injury, we tend to avoid flexion type exercises as flexion tends to aggravate lower back pain. We tend to focus on extension based exercises.
However for pregnancy, the excess weight in the front shifts center of gravity forward and places our back in extension or excessive lordosis. The combination this with hormones which relax our joints and ligaments is the reason for high lower back pain during pregnancy.
To counteract this we recommend flexion type of exercises for back pain.
Stretches for back pain during pregnancy
- Standing flexion
- Sitting flexion
- Knee to chest
- Child’s pose
Also during pregnancy, hormones which relax our ligaments to allow for delivery cause hypermobility in the joints of the lower back and pelvis. For this, we commend core stability exercises to help stabilize the lower back and pelvis.
Stability exercises for back pain during pregnancy
- Dead bugs
- Bird dogs
As with any exercises, these are a general guideline. However please get a proper evaluation with us to ensure you are doing the right stretches for your specific issue.
