5 Best Pregnancy Lower Back Pain Relief Exercises - Ask Doctor Jo
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- Опубліковано 17 лип 2024
- Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. Watch more videos at www.askdoctorjo.com
The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.
The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.
Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.
Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.
Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.
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5 Best Pregnancy Lower Back Pain Relief Exercises :
• 5 Best Pregnancy Lower...
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Its my 1 month to pregnancy but ifeel much pain in back from now.what is the reason?
I'm 20 weeks + 3 today :) I suffered with back pain even before i was pregnant. But definitely doing this exercise made a difference! My very lower spine area was paining me but this relieved me of the pain! Thank you so much ❤🙏 I hope baby arrived safe and well by the way! I found out a few days ago that I'm having a boy! :)
@@littlemissgamergal2586 zx:
I found your video on a search to relieve pregnancy back pain. I am almost 15 weeks and my back is starting to bother me to a point where it hurt to walk. I also have a hx of a tilted pelvis, which can also cause back discomfort. After doing the exercises in the video, my back discomfort was immediate improved and I am planning to do these daily to keep my back in check. Thank you!!
You're welcome, and congrats! Sorry, just now seeing this.
I'm a 24 year old man, and this has helped my lower back pain so much...
lol, nice
Congrats mate.. You are pregnant too😉
@@kapilupreti6217 I guess 😂
That's big D energy. Love it.
Honestly, great for someone who is obese too... Not a lot of good info out there, but this really helps
I was about to cry my self to sleep because of back pain and lower abdomen pressure. I am 31 week’s pregnant and this helped me a lot. I now can go to sleep comfortably.
Ufff urwa mera b bura hal hai pain sy or presure sy mera 32+ weeks hain or koi support b nai akeli hon bohot rona ata hai
@@sidrasaeed1447 i feel u... Seriously its my 36 weeks. And i can hardly sleep due to back pain and pelvic pain....
I did the same last night. I was crying inconsolably last night due to back pain
I'm 17 weeks and in sleep (no matter what bed) I wake up in extreme pain and want to cry. I understand you.
Me too right now. Im about to cry too. Heres to our final stretch together
Doing those first two exercises finally got my lower back to pop!! 😩🙌🏼 I’m 34 weeks and am definitely feeling that lower back pain at the end of the day.
I'm 35 weeks and tried this for the half and my floor is too hard my back hurts more I could not continue with the routine...
Omg I’m in my 3rd trimester and haven’t found anything to help with my sever lower back pain after watching your video and doing your exercises my back already feels 10 times better 😩🙌🏽🙌🏽
An issue some women may experience after pregnancy is Diastasis Recti, which is when your “six pack” ab muscles separate vertically. Here's a video that may help: ua-cam.com/video/hjIX_v4gGeM/v-deo.html
Same issue here with me
it’s 1:12 am and i was crying over this back pain i’m currently 32 weeks pregnant and this helped me a lot ! thank youu 🤩👍
You're welcome.
It’s 1:12 am when I’m watching this too! I’m 19 weeks pregnant with baby 3, and these stretches helped a lot! Thank you!
Thank you sooo much ! My back was literally killing me and im only 28 weeks i did some of these stretches and worked on my breathing and now i feel less pain in my lower back !
You're welcome!
Same with me 28 weeks
@@racheldelacruz7448 when this happened to me i found out later that i had a really bad uti!
@@miarae3875 was everything okay with you and your baby??
wow! I just tried this... it’s really really good. I’m relieved of waist pain. I can now get up from bed and turn on my bed without stress 👌👌 💃 💃
This video has helped me!! I’ve been having terrible low back pain for two weeks and I’m only just now going into my second trimester.
Absolute God send! Thanks so much I was in tears today 24 weeks pregnant and wondering how I would cope before I see my chiropractor on Tuesday. Thanks so much this is so empowering! The all fours was amazing and Thankyou for tips with breathing too, this ties in with hypnobirthing breathing techniques that I am learning. Thanks again. I will recommend to my fellow bumpies xxx
21 weeks and I’ve been suffering with horrible backache did this exercise and my back already feel relief. Thank you so much ❤️
You're welcome.
i dont know why but somehow its work on me😭 im happy but im crying..my back pain slowly reduce🥺 thank you sooo much❤️ will keeping watching this everytime
You're welcome. I'm glad you got some relief.
I am in my 4th pregnancy and I'm about 5 weeks and OMG my pelvic and lower back hurts like crazy. These exercises helped me so much and relieved so much pain.
Omg this is great!!! Im in my first trimester and my lower back has been hurting me for the past two days and those exercises are doing wonders right now. 🙏🏼🙏🏼
Has been helping my back pain!!!!! All week I’ve been struggling. Thank you guys so much for going over this.
You're welcome.
Haven’t been here since I first got pregnant ! 39 weeks as of today. You are very knowledgeable , thanks for the video ♥️👶🏻💜🤰🏼
Thanks, and you're welcome. Good luck!
Wow this really does work. I’m 28 weeks with my second and I’m experiencing some low back pain and pressure. This immediately helped. I started off slow but I noticed a difference. I also started doing more stretching and walking and that helped as well! I’ve saved this and will keep coming back to watch. I plan on doing this daily. Thank you!
You're welcome!
I’m going to try this, I’m 26 weeks pregnant and my lower back started hurting yesterday, it’s hard to walk and I have so much to do and can’t get anything done 😭
I hope it helps.
AskDoctorJo it did! I’m 35 weeks now, no back pain at all. I’ve been doing this every day.
I'm glad they have been helping!
Frozen Cotton Candy Grape I’m 24 weeks now, I gonna do this as well since it worked so well on you and both doctors made it so interesting to do. Thanks for sharing
How many times a day did you do this exercise?
end of my first trimester with twins and this helped me sm. i have horrible lower back pain
These movements are so helpful to fix that tight feeling in your lower back you get from standing too long 🙌🏼 I can't get my back to pop anymore with this belly so I'm grateful to have found something that reliability helps!
Love this so much! I’ve had intense back pains lately and trying these exercises helped me so much!
My first pregnancy and entering my 2nd trimester.. This is so informative thanks to both of you Doc Jo and Jen 🙏
You're welcome, and thanks! Good luck!!
I’m a believer I’m 31 weeks pregnant and I have been having lower back pain. I tried a heating & cooling pad, warm epsom salt bath, walking, exercising, stretching and nothing helped in the area I had the pain. After a session with Dr. Jo I’m proud to say I’m loose enough to finally get a good nights rest. Thank you so much ❤️❤️
You're welcome.
This was very helpful for me! Even though I had literally just done child’s pose and cat cow, doing this entire routine through watching the video was very helpful to me. I am experiencing intense low back pain at week 38 (have been for two weeks) and today was an all time high, I could barely move. EVERY movement hurts! But after doing this, I do feel much better. Still painful to move, but less stiff and stuck feeling. (I was on the verge of tears every movement) Thank you so much!!
You're welcome!
I'm only 22 weeks and this is so helpful! I've been having tailbone pain for about a week now. I'm so excited to try this out! Thank you for posting this!
You're welcome!
Me too, it’s killing me
Omg 😱 your video helped me so much after I thought I would be bed ridden and immobile from my lumber herniated disk in my lower spine at 10wks pregnant. I was put on Percocet for the severe pain and your exercises relieved my pain tremendously 😭 thank you so much I’m able to walk and slightly squat .. baby steps .. tysm!
You're welcome!
Man I’ve been dying! I had a car accident a month before I got pregnant so I have a slightly moved disc. I’m currently 34 weeks pregnant with my first and oh my god my back, hips, and thighs hurt more than my accident. This video really saved me
26 weeks pregnant with pain in front and low back. This saved me!
I'm about to be 36 weeks and I was really excited after seeing the comments. These unfortunately did not help me out. Glad it did for some many and I still enjoyed watching
Thanks for the share. I am 36 weeks pregnant and my back pain is so severe that I am walking with a limp. The exercises have really helped me.
You're welcome.
This chick is so good at what she does wow it’s got rid of all my tailbone pain thank you so so much ❤️
Wow, I just tried those movements and it feels amazing! Thanks a lot!
You're welcome!
Im at 20 weeks and my back was killing me!!! Thank you for this, I felt better so much better after doing the first 2 exercises. ♥️
You're welcome.
im 25 weeks and hurt all the time! each pregnancy for me gets more painful. are you still doing these and are they helping?
Hey I am in 29th week of pregnancy and these exercises helped me A LOT to relieve palvic pains. Thanks a ton!
You're welcome!
Almost 35weeks with twins and I was desperate with back pain and with it feeling lots of anxiety and just did like half of the exercises and I feel alot better, I just can't believe how great this exercises worked for being the first time. Definitely going to keep doing them every day until I give birth.
Omg! I’m 18 weeks gone and I’ve been having serious lower back pain. I feel like a miracle just happened after these exercises. I’m so relieved. I’m in tears cos I’ve literally tried everything including massages and heat and ice method. Thank you so so much. Omg I’ve never felt this kind of relief for days unending!
You're welcome.
I was so shocked the pain was gone after doing the first 2 stretches. So much relief! 😭🙏🏻
Im 31 wks and have had so much lain this pregnancy. This video was great and helped all my back back immediately. Also it was nice to see a pregnant woman in the video!
Glad it helped!
Thank u so much! Had a hard time getting up from bed because it hurts so much. Suffered for 2months. After i tried this last night, i felt immediate relief. This morning i just realized the pain is totally gone! Thank u very much
You're welcome!
OMG, what a relief. I was in so much pain and just tried this. Thank you for this solution to my back pain
You're welcome.
I'm 33 weeks and this has helped me so much. I feel so much better, my back popped doing it and I felt so relieved 💜 I will do more of these as I keep growing.
Glad it helped.
I love the way you explain about how the posture has changed and this affects your back! Thank you for providing these sage exercises to relieve pain.
Thanks, and you're welcome.
I’m currently 21 weeks & my back started killing me! I was crying all day, trying everything. I tried one of these simple stretches (the last one) & I’m pain free! I will be doing ALL of these stretches everyday from now on. Thank you!
You're welcome!
Amazing back pain relief!!!! Thank you so much!!!
You're welcome!
I’m 23 weeks pregnant and my back was hurting so much! Just tried your exercises and already feeling so much better! Thank you 😇😇😇
You're welcome!
Did the pelvic tilt n it felt so good cause that's where my pain was in my lower back n I felt it popped feel so much better
Glad it helped.
I just tried this and honestly my back feel so much better! I'm 31 weeks and have been struggling with back pain.. I also work as a care giver so my job is quite physical so I'm hoping to get some relief after work by doing these 😊 thank you so much
You're welcome.
Waooo thanks so much am going to try these exercises when ever the back pain returns again .
You're welcome.
Im 13 weeks pregnant and this is my first baby and I done these Exercises and man what a relief 😊
Love you for this 😭 my backs been killing for weeks I didn’t know what to do
two weeks into my third trimester and backpain was killing me as well as the gas that was bloating,this really helped..I'm gas free and pain free... thank you so much😩💯
You're welcome.
Thank you for this video!! I've been in a lot of pain recently and after doing it once I already felt huge relief!🙏🏼
You're welcome!
May do that in 1st trimester???
I have very sware pain in my back
As long as you are cleared by your doctor to do exercises.
Baby is about to be 2 years of age.
God bless the kid.
Just finished these exercises and my back feels SO much better, thank you!
You're welcome!
Recently I’ve been on the verge of crying from getting up from bed and moving certain ways I’m 34 weeks pregnant and oh my GOODNESSS when I tell you just five minutes helped me. Thank you so much.
You're welcome. I'm glad it helped.
I jusy enter my third trimester.. 27 weeks... cant even lay down with back pain... and after doing this... atleast i can breath and move my legs ❤️❤️ gonna continue it till end
28 weeks and my back was hurting so much, this offered such relief, thankyou❤️
You're welcome.
Amazing! All things I knew about but never put into a sequence, I already feel so much better! I’m only 18 weeks but am as big as this lady so I am definitely going to need this in my daily routine as the twins grow 😅😅
Glad they helped.
It really works
Thank you so much for this video! I'm now 6 months pregnant and have been struggling with back and hip pain.
This is so helpful.
You guys are amazing. ❤
You're welcome, and thanks!
Thank u soooo much to both of u doctors ,, looking forward to try these when get pregnant 🤗🙈 dr.Jo ur videos are simply great and useful ❤ we love u ❤❤❤🌸🌸😗
You're welcome, and thanks! Good luck.
I'm having such bad lower back and tailbone pain and also Terri le pubic bone pain 😭 I pray this helps 😩
Thank you Dr, such a relief. Having back pain sooner than my first pregnancy! Coz I have two passenger this time. And it's bothering my sleeps most of the night.. glad I found this video.
You're welcome.
Thank you so much for the video, I have been suffering from lower pain for a many years and now I'm pregnant, hopefully this will help me.
You're welcome.
I'm 18+ 4 weeks and have been having such a tough time with my body this time around. This was incredible! I felt like jello after! Thank you! 😍
You're welcome!
This really helps . I’m currently 22 weeks & 6 days.. my back is killing me, this really helps to loosen it up
this is such a relief, thank you so much! this is my first time doing this exercise and it gives my back a pop! no more back pains and I'm more comfortable to walk 😭💖 first time mommy here
You're welcome!
thanks is not enough to tell u.these excercises are more helped me.i have severe lower back pelvic pain.i am 31 weeks pregnant(2nd baby).had severe pain until watch ur video.after i did these excercises my pain is reduced.thank you so much for this helpful video.
You're welcome.
This just helped me I just did these because I am in first trimester with killer back pain!
Glad they helped.
definitely helped relieve some discomfort in my lower BACK & the SI joints ..
Thank you!
(37 weeks pregnant big belly)
You're welcome!
Thank you so much! My wife is on her third trimester and I felt bad for her for complaining about her backpain and pressure on her stomach so I decide to check on UA-cam for pain relief.. She’s pain free and insist to the dishes and now I’m she wanna clean our room..
You're welcome!
I m 21 weeks pregnant and I was experiencing lower back pain so much that I couldn't sleep couldn't walk comfortably... I am feeling better by doing these exercises just once.. Thank you so much...
You're welcome.
This helped me so much. I have sacroilitis from military service but I’m pregnant so I find everything is exacerbated these stretches really helped
Glad they helped.
I have a desk job and am 9 weeks pregnant, don't know which caused me pain, but i did these exercises and i could move on with my life normally, i had a stinging feeling in my lower left back whenever i got up or bend down or even walk and now its less painful and feeling much better!!will have to keep this exercise up daily Thank youu
You're welcome.
I'm 20 weeks pregnant and I was suffering a terrible lower back pain for 1 week. I've done these exercises just once and a miracle happened 😍 instant relief... I have no words to thank you. ❤
You're welcome! Glad they helped.
Thank you very useful mam
36 Weeks 🥰 my back and pelvis been hurting throughout the whole pregnancy. Thank You. ❤️❤️❤️
You're welcome.
I so much needed this!! I’m 12weeks pregnant and my back has been hurting!! Thank you Doc
You're welcome.
I was suffering from lower back pain since I woke up this morning.. After doing these exercises I feel like now I can get ready n go to office.. I am in my 2nd trimister.
I'm in my second trimester and my back is hurting so much
Yeah my too!!! It’s killing me 😭😭😭
Me too!!!!
Sameee it don't let me sleep 😞
Me too it's hurting lot...
Me tooo
I haven't been watching you 2 years but thank you for sharing. I hope her baby is good doing strong
You're welcome. Thanks, he is.
I’m 17 weeks with my second pregnancy and my back is already hurting!! It didn’t hurt this early last time! Hopefully this helps!
Awesome video, as always, doc..and very useful😍
Thanks!
Started experiencing back pain that caused sleepless nights at 20 weeks. This video has been really helpful.. I stretch once a day.. Everyday. I no longer suffer sleeplessness. Thanks Dr. Jo. ♥
You're welcome.
Thank u so much for this video. I'm at 31 weeks and back was aching so bad. It's really a huge relief..! Thanks!
You're welcome!
This helped my back pain tremendously thank you!!
You're welcome!
How often did you do each exercise? How many times each?
That's a cool video! I'm 24 weeks and this routine help me with back pain! Many thanks!!
Thanks, and you're welcome!
Watching and doing it helps me to relief my back pain currently 29 weeks pregnant been suffering back pain for 1 week.
Glad it's helping.
I'm not even pregnant lol, this just seemed so interesting
I'm 10weeks and my back been keeping me up the past few days.This been informative and helpful.
Thank you Dr
You're welcome.
Hopefully it helps me as I'm 28th week pregnant and suffering from both pelvic bone n hip bone pain. I'll sure start it from today. Thank u much
You're welcome. Good luck.
Thank you so much. My back was hurting so bad I was in tears. This helped so much.
You're welcome.
it's very helpful
These stretches are sooooo gooooood
So much relief i could cry. Thank you so much
You're welcome.
Child's pose is the best. I've been doing that one since my first trimester when my uterus would stretch.
I'm on my 5th pregnancy, early second trimester. I must say feel everything this time around.
32 weeks and my back just started killing me!! Thanks for this video it really has helped!
You're welcome!
Wonderful. Thanks for sharing. This makes my daily workout more productive and more fun. I enjoyed it alot. Great job
Thanks, and you're welcome.
@@AskDoctorJo muchappreciate it. by the way i already subscribe to your channel,maybe you would help me too.
World Nature Video she did, she also replied to you.🙏🙏🙏❤️
I'm 19 weeks now. Can I do this to strengthen my back?