Pregnancy Back Pain Relief Exercise | Kegel Exercise

Pregnancy Back Pain Relief Exercise | Kegel Exercise

Pregnancy is such an important thing for every woman. During this time, her mind and body change. She is very sensitive at this time and needs extra care. If there are elders at home, they seem to care very much for the pregnant woman. You may have seen grandparents in your home takes up some kind of pregnancy care. 

At this time there should be an excessive knowledge of what to eat and what not to eat. You may know that certain ingredients should not be eaten at this time.  It is so good that she cares about herself during pregnancy. 

It is true that pregnancy gives so much joy to a woman but it also brings so much pain. This means that many changes in her body can cause her pain. This means that you may have vomiting, tiredness, back pain, and hip pain at this time. This can be very stressful for those in pregnancy. Most people get this kind of back pain during pregnancy. 

Pregnant women may experience back pain as the baby grows in the womb. There are several exercises to overcome this pain. By doing these exercises we can reduce the back pain that comes with pregnancy. Let’s see how to get rid of back pain during pregnancy with Pregnancy Back Pain Relief Exercise.

There are many exercises for pregnant women to do to strengthen their muscles and this can be beneficial in doing the right procedure.

1. Pelvic Tilt:

Pelvic Tilt

The pelvic tilt is an excellent exercise to strengthen the abdominal muscles. Take a yoga mat before you begin this exercise. Also, lie straight on your back. Put your feet on the mat and relax so that your knees are looking at the ceiling. Lie down with your back straight. Your back should be properly grounded, there should be no gap between the back and the floor. During this time your mind is focused on the buttocks and the abdominal muscles. 

2. Exercise to increase back and buttocks strength:

Pregnancy Back Pain Relief Exercise | Kegel Exercise
Image Credits: shapeshiftingmoms

This exercise not only helps to increase the buttocks and back strength but also helps tone the limbs. First, hold your back straight and get down to the floor. Now slowly lift your right hand and left leg and stretch forward. Hold this position for a few seconds and then alternate the other side. If you lose balance, practice using one limb instead of two. Practice only lifting the arms first, and then begin lifting the legs. Practicing these will not make you lose balance. Once you get balance, try to alternate both legs with both arms. 

3. Exercises To Strengthen Pelvic Floor(Kegel Exercise):

Pregnancy Back Pain Relief Exercise | Kegel Exercise
Image Credits: shapeshiftingmoms

Once you lie down on the mat, start to relax by breathing inhale and exhale. Concentrate on your thighs, buttocks, and abdomen and relax. Concentrate on the pelvis and pull the vaginal muscles up towards the uterus. This Kegel exercise helps to reduce urinary problems as well as makes ease of the delivery process.

4. Wall Squat:

Pregnancy Back Pain Relief Exercise | Kegel Exercise
Image Credits: shapeshiftingmoms

Let’s take a look at Wall Squat. If you do it right, you will have a lot of fun. If you need more fun then use an exercise ball to roll. 

Roll your back against the wall and stand up straight. Keep your feet at least a foot away from the edge of the wall. Gradually squat towards the floor with your back supported by the wall. Now start to reach the floor, until your knees form a 90-degree angle with the ground.  Get back up slowly and repeat it for few times. 

Other Tips to alleviate back pain during pregnancy:

  • Do not lift heavy objects
  • Don’t stand for long hours. 
  • Don’t wear high-heeled footwear, go for flat shoes. 
  • Do not bend too much to pick things up.
  • While sitting take pillow support to your back.
  • Use a hot or cold compress to the back. 


Back pain can come from other causes. It is not advisable to ignore back pain. There are natural remedies for back pain and you can follow the exercises just mentioned. There are so many maternal girdles also available to ease back pain during pregnancy. If you have severe back pain, consult a doctor immediately.                              



NCERT-NOTES Class 6 to 12.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button