Find the Right Exercise Program
The American Physical Therapy Association (APTA) recommends a complete exercise program that includes flexibility, low-impact aerobics, muscle strengthening, endurance, and relaxation exercises, says Soelberg.
“Key muscle groups targeted during prenatal exercise include the postural muscles (along the spine and between the shoulder blades); the abdominal muscles and illopsoas (the deep muscle in front of the pelvis and spine); and the pelvic floor muscles (the layer of muscles deep within the pelvis that is a base of support for the pelvic organs). Low impact aerobic activities such as walking, swimming, and stationary biking along with light weight lifting with the arms and legs are recommended,” she explains.
It is recommended to consult with your doctor before beginning any exercise program, especially if you haven’t exercised much before pregnancy, or if your back pain is not getting better after following proper posture and body mechanics. For a fully outlined exercise program to strengthen and stabalize the core muscles during and after pregnancy, read Exercises to Strengthen the Lower Back.
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