As pregnancy weight gain accumulates more significantly in the second and third trimesters, you may feel some tightness or pain in various areas of your body – especially low back, hipsand legs. Performing gentle stretches can be a great way to release tension and tightness in these areas. But which types of stretches are best? Are there certain stretches that should be avoided during pregnancy (such as those that involve twisting or lying on your back)?
We’ll answer all of those questions in this post and share some of our very favorite stretches. Stay tuned until the end for us though the most powerful strategy of all — one that can help alleviate most of these pains in the first place.
NOTE — This post will focus on stretches that help relieve pain and stiffness. For stretches to help prepare your body for labor, take a look Mobility exercises to prepare for birth.
Before we begin the stretches, let’s start with a brief explanation of what is causing the underlying pain and tightness, as knowing this knowledge can help you make some adjustments to prevent further aches and pains.
Two main causes of pain or tightness
It goes without saying that the body goes through a LOT of changes for a person to grow in 40 weeks. However, there are three changes in particular that cause most of the pain and tightness you feel.
1. Weight gain
Most of the weight gain during pregnancy is in your belly. This increased mass in the front of your body it shifts your center of gravity up and out. This can often lead people to lean back to compensate, which makes the muscles in the back of the body – including the neck, back and hamstrings – have to work stronger. In addition, the growing belly tends to pull your body out neutral alignment (a state of alignment that minimizes stress on your muscles, tendons and ligaments). Specifically, it often tilts your pelvis forward, which pulls your lumbar spine into extension—or excessive low arch of the back — as you see in the image below. This place even more pressure on your waist. This can also lead to tightness in your hips and hamstrings.
2. Hormonal Changes
While there are many hormonal changes that occur, one key change is an increase in the hormone relaxation. As the name suggests, relaxin works Relax joints, ligaments and connective tissues to allow the body to adjust to carrying a growing baby and provide increased mobility for birth. However, this increased laxity in the soft tissues of your body tends to further chafe the above shifts, which can further increase the stress on your waist, hips and legs.
Now that you understand the main contributing factors to the pain and tightness you may be feeling, let’s cover some stretches that can go a long way in releasing some of that tension.
4 great stretches for your lower back, hips and legs
For all the following stretches, take slow, deep breaths in the position — focus on a long exhalation to promote the release of tension in the muscles. You can spend two or three breaths in each position, and consider “melting” into the final ranges. Repeat for 2-4 reps per stretch or as many as feel good!
1. Kneeling Hip Flexor & Hamstring Stretch
The front and back of the thighs are often taxed with weight gain and will benefit from some lengthening. This kneeling stretch creates some flow in your extremities at the hips, but don’t be surprised if you also feel a great stretch in the front and back of your entire body – an added bonus!
2. Kneeling Lateral Stretch
We tend to neglect the sides of the body, but often if there is tightness in that area, the waist can jump to compensate. So it’s a good idea to release the tension on the sides of your body to avoid smooth placement more pressure on your waist. To maximize this stretch, create the longest possible line between your pinky and pinky toe. Additionally, you can play with angles by turning your chest toward the ceiling and then toward the ground.
3. Sidewinder
This stretch helps release tension in your lower back (which is forced to work extra hard during pregnancy to compensate for the increased load you’re carrying in front). After fully extending your arm to the opposite side, take a few slow, deep breaths in the position before returning your arm to the starting position.
4. Seated Figure-4 Stretch
This simple seated stretch is a deceptively effective way to open up your hip rotators — the areas on the outside of your hips that work overtime, especially when you have to support yourself on one leg (such as when walking, climbing stairs, standing up from the ground, etc.). Try to keep your spine neutral as you move forward (just a few inches will probably do the trick). NOTE: If you experience symptoms of pelvic girdle painsuch as SI joint pain or SPD, don’t do this stretch because this type of deep leg stretch could make the pain worse. See the articles on SI joint pain and Symphysis Pubis Dysfunction (SPD) for exercises and other tips to help prevent and treat these different forms of pelvic pain.
Answering your questions about security related extensions
After seeing the stretches above, you might be thinking: Is it safe to twist or bend during pregnancy? Is it safe to lie on your back during pregnancy? The short answer when it comes to stretching is YES.
Concerning the twisting and bendingonce you develop a belly, you I am doing they want to avoid charged movements (strengthening exercises) in these positions. However, uncharged movements (stretching) is perfect. For more information, see Basic exercises to avoid during pregnancy and Is Twisting Safe During Pregnancy?
As for lying on your back during pregnancy, research has shown that short periods on your back are safe during pregnancy provided you are comfortable. For more information on this topic and a full summary of what research has shown for both shorter and longer supine periods, see Can you lie on your back during pregnancy?
The most powerful strategy for preventing aches and pains in the first place
Now, we come to the part we teased at the beginning of this article – the one strategy that can help much more from any stretch. The one strategy that can help you prevent most of the common pregnancy aches, pains and injuries. The unique strategy that can help you move with energy and ease through the end of your term. Without further ado, this strategy is…drumroll please…😊
Strength training!
Developing a stronger body will make it easier to carry extra body weight, mitigate alignment changes that can make you feel stiff, and increase your stability to counteract the effects of sagging. It is simple. The stronger you are, the more your body can withstand the increased stresses of the physical and physiological changes of pregnancy.
To read more about the research-backed benefits of strength training — and learn 4 strategies for safe and effective strength training – I see Your guide to strength training during pregnancy.
Get a Done-for-You Strength Training Program (or Learn How to Design One)
If you’re looking for a complete workout plan to help prepare your body for the unique stresses of pregnancy, labor, and the postpartum period, check out self-directed training programs. Simply select the program that’s right for you based on your stage at launch and the app will guide you through a comprehensive training program tailored to your stage to help you.
Are you a health and fitness professional? Explore us Piprofessional education. Choose from our signature Pre/Postnatal Certification or ours “Mini-lesson” for group fitness instructors.
