4 Effective Stretches for Back Pain During Pregnancy. 

Posted on August 23, 2018

Low back pain is one of the most common ailments that women face during pregnancy. Because most women do not want to take medication during pregnancy, natural treatments including stretches, exercises and prenatal chiropractors in Charlotte are popular.  While there are many different forms of treatments available, the following guide lists the most effective treatments for low back pain during pregnancy. 

**Results vary from mother to mother. Do not do any part of this guide that causes pain or discomfort and be sure to talk to your healthcare provider before beginning any of the movements suggested in this guide.**

#1  Pelvic Tilt

Benefits of the Pelvic Tilt

  • Strengthens abdominal muscles needed for long labor periods.
  • Prevents low back pain during pregnancy.

  1. There are various ways to do this movement, but during pregnancy, begin on your hands and knees with your head in line with your back.
  2. Arch your back upwards and then allow it to come back in line with your back, but not sag.
  3. Repeat 5-10 times daily.

#2 Tailor Stretch

Benefits of the Tailor Stretch

  • Opens your pelvis and loosens hip joints.
  • Can improve low back pain and pubic symphysis pain.


  1. Gently push down on your knee and hold the position above for 15 seconds.
  2. Don’t bounce or push your legs up and down rapidly.
  3. If you have trouble maintaining your posture, sit with your back against a wall.

#3 Piriformis Stretch

Benefits of the Piriformis Stretch

  • Can improve low back pain that radiates into the hip or leg.

1.  Hold this stretch for 30 seconds and repeat 4 times before switching to the other leg.


#4 Trigger Point Therapy

Benefits of Trigger Point Therapy

  • Can improve low back pain during flare ups.

  1. This can be done with a tennis or golf ball. Place the ball on the tender points in the hip/ buttock muscles and gently roll back and forth for 30 seconds.

What Type of Professional Can Help?

Seek professional help if low back persists or worsens following the above stretches.  Prenatal chiropractors and prenatal massage therapists are great at locating the underlying source of low back pain.  With both, treatments normally consist of a hands-on approach to alleviate sciatic nerve pain, hip pain and back pain during pregnancy.  Balancing the alignment and surrounding muscles is the most common way to eliminate pain.  A Webster certified chiropractor has successfully passed through a prenatal chiropractic program and is the most common specialist that women see. Click the link below to learn more about prenatal chiropractors in Charlotte.