Lower Back Pain in Pregnancy: 3 Gentle Exercises to Ease Discomfort
Pregnancy is an incredible journey—but it’s not always comfortable.
If you're pregnant and experiencing lower back pain, you're not alone. Up to 70% of pregnant women report back pain at some point during their pregnancy, especially in the second and third trimesters. The good news? There are simple, safe movements that can help ease tension and reduce discomfort. And as a chiropractor based in Elwood, Melbourne, I often guide expectant mums through these very strategies.
In this post, I’ll walk you through 3 gentle, pregnancy-safe exercises that can provide relief—and you can follow along with the video below 👇
Why Does Low Back Pain Happen During Pregnancy?
During pregnancy, your body goes through dramatic changes. As your belly grows, your centre of gravity shifts forward, placing extra strain on your lower back and pelvis. Hormonal changes (especially relaxin) also loosen your joints and ligaments, which can cause instability or discomfort around the hips and spine.
Other contributing factors include:
Poor posture or prolonged sitting
Weak core or glute muscles
Pubic symphysis dysfunction (SPD) or Pelvic Girdle Pain
Standing for long periods
Sleeping without adequate support
The goal is to gently move, strengthen, and support the pelvis and spine—without overloading the body.
3 Safe & Effective Exercises for Pregnancy-Related Back Pain
These exercises are gentle, bump-friendly, and can be done daily. All you need is a yoga mat and a few quiet minutes.
1. Cat-Camel Stretch
This exercise improves mobility in the spine and helps release tension in the lower back.
How to do it:
Start on all fours, with your wrists under shoulders and knees under hips.
Exhale and gently round your spine up like a cat, tucking your chin.
Inhale and lift your tailbone and head slightly, letting your belly soften down.
Move slowly and repeat 5–10 times.
🟢 Tip: Keep the range of movement small and pain-free.
2. Pelvic Tilts (On All Fours)
Pelvic tilts help activate your deep core muscles and reduce pressure in the low back and pelvic area.
How to do it:
Stay in the same all-fours position.
Gently tuck your pelvis under, rounding your lower back just slightly.
Then return to a neutral spine.
Repeat 10–15 times, breathing steadily.
🟢 This is especially useful in later pregnancy when the pelvis feels heavy or unstable.
3. Modified Child’s Pose
A beautiful, restorative stretch that opens up the hips and gently decompresses the spine.
How to do it:
From all fours, bring your knees wide apart (to make space for your belly).
Gently sit your hips back toward your heels.
Rest your arms and head on a cushion or bolster.
Hold for 20–30 seconds, breathing deeply.
🟢 Avoid this stretch if you experience pubic symphysis pain—use a pillow under your hips if needed.
Watch the Full Video Here 👇
This short video walks you through each movement clearly, so you can follow along at home.
When to Seek Help
While these exercises can make a big difference, sometimes hands-on care is needed. If you’re experiencing:
Sharp, shooting pain
Pain that worsens with movement
Difficulty walking, sleeping, or standing
...it's best to seek professional support.
At Pando Society in Elwood, I work with many mums-to-be from St Kilda, Balaclava, Elsternwick, and beyond throughout Melbourne. Chiropractic care during pregnancy is safe, gentle, and tailored to your changing body.
Final Thoughts
Pregnancy doesn’t have to mean putting up with pain. With the right support, movement, and care, you can feel more balanced and comfortable throughout each trimester. Try these exercises regularly and reach out if you need guidance—we’re here to help you move through pregnancy with more ease.
Want to book a prenatal chiropractic appointment in Elwood?
