Exercises to Strengthen the Lower Back

Back pain is especially common during pregnancy due to the pressure from the growing baby and throughout the first years after birth. Lifting an ever-growing baby and all the accompanying baby gear—think car seats and strollers and heavy diaper-changing bags—can wreak havoc on your back. A proper exercise program can help. For that I turned to Meredith Soelberg, MPT, MBA, a Los Angeles–based physical therapist and co-founder of MyBlankhurts.

“Strengthening the abdominal muscles, back muscles, pelvic floor, buttock, and thigh muscles can help to prevent and decrease back pain. The strengthening exercises should be performed in a slow and controlled manner and repeated ten to thirty times. Breathe out during the exertion phase of the exercise and inhale as you relax,” Soelberg explains.

The following are Soelberg’s suggested exercises for each of the major muscle groups mentioned:

Pelvic Tilts (for abdominal muscles): The simplest way to learn the pelvic tilt is to lie on the back with knees bent, feet resting on the floor. Place your hand in the small of your back, and you will likely feel a space between your back and the floor. Now try to flatten the lower part of the spine against the floor, so that you feel no space between your back and the floor. At the same time, you can imagine a string pulling the pubic bone upward toward the ceiling. The buttocks should be relaxed in order to isolate the abdominals. The pelvic tilt can be performed while lying on your back, standing, on your hands and knees, or sitting. I recommend doing the pelvic tilt in the hands and knees position, especially after the first trimester as it may be the most comfortable position for the exercise as the baby gains weight and the uterus grows.

Arm and Leg Raises (for back muscles and buttocks): Kneel on your hands and knees with a straight spine. Do a pelvic tilt to keep your pelvis stable and then lift your right arm and left leg to form a straight line with your spine. Pause in this position and then slowly lower your arm and leg. Alternate lifting the opposite arm and leg. If you have difficulty keeping your balance in this position, modify the exercise by performing the leg or arm raises separately.