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Exercise For Back Pain During Pregnancy

Pelvic Tilt

Pelvic tilt is a very gentle exercise that can be done even by women who have been prescribed bed rest. This exercise works on the core muscles of abdomen and back. 

  • Pain in the pelvis, vagina, or groin
  • Abdominal discomfort
  • Shortness of breath
  • Leaking fluid or bleeding from the vagina
  • Increased soreness in the back
  • Strengthens abdomen & back muscles
  • Reduces back pain
  • Helps during second stage of labor 
Simple techniques
  1. Use a non-slip mat for this exercise
  2. Lie down flat on the floor with your feet on the floor and knees pointed towards the ceiling
  3. Place your hands flat wide on the floor next to your hips
  4. Focus on your spine. You will realize that there is a small segment which is not touching the floor
  5. If you try to place your hand under the small of the back, it will fit easily. It is this gap that we will work on
  6. Consciously press your back into the floor. You will feel your abdomen cave in visibly
  7. Hold for 4 counts and return to starting position
  8. Repeat 8 times
  9. Remember to breathe normally throughout the exercise
  • Can be done to relieve back soreness
  • Do not do any exercise on your back for more than 2 min
  • Avoid exercising on an empty stomach

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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