Top 10 Pregnancy Stretches for Upper and Lower Back Pain

Back and hip pain are common issues during pregnancy. As the weight of your belly increases, the muscles and bones of your upper back lose their normal alignment. You tend to walk in a posture that will cause extreme pain as your child’s delivery date moves nearer. Hence, it is essential to keep your body fit with simple pregnancy stretches. It will not only save you but also give you relaxation.

Therefore, regular exercise is necessary to keep you happy and healthy to enjoy your pregnancy days. Though there are various pregnancy stretches, you must avoid some during these times.


Pregnancy Stretches for Upper and Lower Back Pain

Following are some simple stretches for pregnant women that you can follow:

1. Yoga Squats:

Yoga Squats

The squat pose is probably the best yoga exercise during pregnancy, and it is safe for your health and your child. Yoga opens up your hip and provides strength to your legs.

  • Stand with your feet a bit wider than your hips. Your toes must be flat on the ground.
  • Take a deep breath and bend your knees in the same direction as your toes.
  • Bring your hands in a prayer position and place the elbows on the inside of your knees.
  • Press your hands together and start pressing your knees so that it moves wider apart.
  • You must press the knees gently and stop when you feel the stretch.
  • You can be in the same position for as long as you can.
  • As you return to your normal standing position, try to inhale.
  • You can practice the exercise two to three times.

2. Butterfly Pose:

Butterfly Pose

The Butterfly pose is a perfect hip opener that stretches your inner thighs, and it also prevents calcification of the critical joints around your hips, knees, and ankles. The Butterfly pose is one of the best stretches for pregnant women as it keeps you fit and healthy. Moreover, it also helps to increase blood circulation and relieves your body from tension and soreness of the inner thighs and legs.

  • Sit upright and flat on the floor.
  • Bring the soles of your feet together and gently bend your knees.
  • Try to draw your knees as close as you can to your body.
  • Start inhaling and gently press the knees towards the floor.
  • Exhale and bend slightly forward.
  • You must try to be in each position for several seconds for the best results.
  • Repeat the same at least ten times.

3. Seated Forward Bend:

Seated Forward Bend

Seated Forward Bend, known as Paschimottanasana, is an introductory pose that several yoga practitioners breeze past. The forward bend is one of the best stretches for lower back pain during pregnancy, and it relieves the muscles of your back and relaxes it. This pose looks like a lazy and easy one.

  • Sit straight on the floor and place your legs on the side to make a wide ‘V.’
  • Exhale and gently place your palms forward. You must try to bring your chest and stomach close to the floor.
  • Stay still in the position for five to ten seconds
  • Gently move back to come to an ordinary place.
  • Repeat the exercise two to three times a day.

Also Read: How to Get Rid of the Smell Under the Breast?

4. Cat-Cow Stretch:

Cat-Cow Stretch

Cat-Cow or Pelvic Rocks relieve backaches. Hence it is one of the best stretches for lower back pain during pregnancy. The concept of the exercise is that it pushes the baby away from your back, thus easing your back pain. It also helps to give strength to your lower back and abdominals. It is an excellent stretch as it allows the baby in your womb to move down further into the birth canal.

  • Keep all four, i.e., both hands and knees, on the floor with your back parallel to the ground.
  • Gently try to bring your belly towards the floor with your neck towards the ceiling. You must inhale while you are performing the act.
  • Now inhale and move to the other side by pressing your hand around the upper back. It would be best if you now looked towards your belly.
  • You must perform the act at least five times.

5. Bridge Pose:

Bridge Pose

Bridge Pose is an excellent exercise as it is a fantastic hip opener that strengthens your abdominals and hamstrings. It is one of the best pregnancy stretches for lower back pain. You must be, however, comfortable while lying on your back.

  • It would be best to lay flat on the ground with your feet flat on the floor, and you must also gently bend your knees.
  • Place your palms flat on the ground.
  • Take a deep breath and gently lift your butt off the floor by pressing your arms down.
  • Do not exhale as you need to be in the position for about thirty seconds.
  • You must know to release your breath and slowly bring your hip back on the floor.
  • Release your heels.
  • Perform the act two to four times a day.

6. Seated Twist:

Seated Twist

The seated twist pose gives the best results during your pregnancy. However, it would be best to avoid exercise during the initial stages of your pregnancy as it may be risky. During your pregnancy, your hips and backs start aching during the later stages of your pregnancy, and hence, it is one of the excellent pregnancy stretches for upper back pain.

  • Sit firm on the ground with your spine straight and legs crossed.
  • Place your right hand behind you and put your right hand on the opposite knee.
  • Take a deep breath and straighten your spine.
  • Now, release your breath and gently twist your body towards your right hand. Try to look back over your shoulders.
  • Stay in the position for five to ten seconds.
  • Inhale again and come back to your normal position.
  • Repeat the same act in the opposite direction.
  • Repeat the entire set two to three times to get the best results.

7. Side-Lying Leg Lifts:

Side-lying leg lifts

One of the most straightforward and helpful pregnancy stretches for back pain is the side-lying leg lift exercise. It helps to minimize the back and the hip pain, and it gives strength to your legs, thus relieving you of the pain.

  • Lie flat on the ground. Now gently move towards one side.
  • Take a deep breath and lift your left leg, thus opening your hip.
  • Release your breath and extend your left leg towards the ceiling.
  • Again, take a deep breath and bend your knees.
  • Exhale and bring back your left leg towards the floor in a resting position.
  • Repeat the task at least twenty times.
  • Now, roll back to the other side.
  • Perform the same action with your right leg.

8. Pigeon Pose Stretch:

pigeon Pose Stretch

One of the best low back pain pregnancy stretches is the Pigeon Pose stretch. It relieves your lower back tension and gives you the ultimate relaxation of your muscles.

  • Sit firmly on the floor with your shoulders over your wrists and hips over your knees.
  • Gently slide your right leg forward, so the right knee comes to the right wrist and your left leg towards your left wrist.
  • Gently ease the left leg down on the floor and extend it behind you. It must be directly behind you.
  • Come down on your forearm and hold your hands in a prayer position if you are comfortable.
  • Bow your forehead to touch your thumbs.
  • If you feel uncomfortable bending forward, remain straight and do not put extra pressure.
  • Repeat the exercise by sliding your left leg and performing the same process.

See Also: Diastasis Recti Exercises for Women After Pregnancy

9. Low Lunge Twist Pose:

low Lunge twist pose

People think that exercises concerning twists are not for pregnant women, and it is an entire misconception as the activities are one of the best low back pain pregnancy stretches. You must, however, avoid stretches that compress your stomach, and the low lunge twist pose also helps in smooth blood circulation.

  • Start by placing your left foot on the floor so that your knee is directly over your ankle. Bend your leg to 90 degrees.
  • Place your palms firmly on the floor, extend your right foot behind you and come into a low lunge with a straight right leg.
  • Shift your weight to the right hand and extend your left hand toward the ceiling.
  • Repeat the same process on the other side.

10. Supine Frog Stretch:

Supine frog stretch

The frog stretch, also known as Mandukasana, is an advanced pose that can open the groin and hips muscles, improve posture, and increase circulation. One of the best to get rid of your hip and back pain is by opening up the inner hip, stretching your inner thighs, and helping in relieving your back pain. Do it regularly, as it can counteract your chronic muscle tightness.

  • Lie on the floor straight.
  • Gently bend your knees and keep the soles of your feet together.
  • Allow your knees to sink towards the floor slowly.
  • Take a deep breath and relax.
  • Hold your legs in the same position as long as comfortable.


The following stretches will keep you healthy and fit, but they are also helpful for your child’s birth without any complications. You can safely practice the spells to relieve your unending lower and upper back pain. The stretch during pregnancy also helps relax the muscles and increases the smooth circulation of blood.