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What stretching exercises help reduce back pain during pregnancy?

Rick Olderman
Physical Therapy
Some exercises that help reduce back pain during pregnancy include:

1. Tensor fascia lata (TFL) & quadriceps stretch stretches key pelvic muscles that affect pelvic rotation and contribute to back pain. It also develops lower abdominal strength to resist pelvic rotation caused by tight thigh or pelvic muscles.

2. All-fours rocking stretch passively restores normal pelvic and spinal mechanics.

3. Forward-bend stretch stretches tight paraspinal muscles.

4. Wall slides develop core muscles for greater control of the lower spine while standing.

5. Heel slides develop core muscles for greater control of the lower spine.
Fixing You: Back Pain During Pregnancy: Self-treatment for sciatica, back pain, SI Joint or pelvic pain, and advice for abdominal strengthening post partum.

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Fixing You: Back Pain During Pregnancy: Self-treatment for sciatica, back pain, SI Joint or pelvic pain, and advice for abdominal strengthening post partum.

Changes happen during pregnancy that not only lead to back pain during pregnancy but also afterward. Many of these changes affect the shape of the spine and tilt of the pelvis. Both of these...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.