Back pain and pregnancy practically go hand in hand—but these exercises help prevent those pesky aches so you can stay active through every trimester.

By Lauren Mazzo
Updated: May 30, 2017

When you're growing another human inside you (female bodies are SO cool, you guys), all that pulling on your belly is likely going to result in some lower back pain. In fact, about 50 percent of pregnant women report lower back pain during pregnancy, according to a study published in the medical journal Hippokratia.

That's where these exercises for lower back pain come in. Trainer Amanda Butler from The Fhitting Room, a HIIT studio in New York City, is pregnant herself and created this anti-back-pain workout to build strong, safe posture during pregnancy.

It's totally safe to continue exercising during pregnancy. (Here's more on why it's actually great for you and baby-within reason.) However, it's especially important to listen to your body. "Remember that this is not the time in your life to push yourself to the max," says Butler. Remember to hydrate before, during, and after your workouts, and to take breaks as needed.

How it works: Watch the video above of Butler demonstrating each move. Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next one (but take more rest time if needed). Start with one full set and work your way up to two or three sets, depending on your fitness level.

Dumbbell Deadlift

A. Stand with feet hip-width apart, holding dumbbells in front of thighs.

B. Hinge at the hips with knees slightly bent to lower dumbbells along the front of shins. Keep neck neutral and back flat.

C. Reverse motion to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.


A. Start in tabletop position on all fours with a flat back, shoulders over wrists, and knees directly under hips. Keep neck in a neutral position.

B. Simultaneously lift right arm and extend forward, biceps next to ear, and lift left leg straight backward.

C. Return to start, then repeat on the other side. Continue alternating.

Repeat for 30 seconds. Rest for 30 seconds.

Goblet Squats

A. Start with feet slightly wider than hip-width apart*, holding a kettlebell or dumbbell in front of chest.

B. Lower into a squat, making sure to keep back flat.

C. Press into mid-foot to return to starting position.

*You might find it more comfortable to widen your stance to make room for your belly.

Repeat for 30 seconds. Rest for 30 seconds.

Triangle Pose

A. Stand with feet in a wide stance, left arm reaching directly overhead, biceps next to ear. Keep left toes pointed forward and turn right toes out to the side to start.

B. With straight legs, lower right hand along right leg to reach for right foot or the floor (going only as far as is comfortable). Left arm is still reaching toward the ceiling.

C. Reverse movement to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds. Repeat on the opposite side.

Bent-Over Dumbbell Row

A. Start in a deep lunge position* with the left leg in front, holding a dumbbell in the right hand. Hinge forward with a flat back to place left elbow on left knee, and lower dumbbell down next to right ankle to start.

B. Row dumbbell up to chest level, keeping back flat and weight evenly distributed between both feet.

C. Slowly lower dumbbell back to starting position.

*You may find it easier to balance with your feet wider instead of tight-roped in a very narrow lunge position.

Repeat for 30 seconds. Rest for 30 seconds. Repeat on the opposite side.


Comments (5)

January 18, 2019
Do you do a lot of repetitive work all day, either sitting OR standing? Then odds are, your back and spine are not getting the oxygen, blood, vitamins and minerals and nutrients it needs.They’re SLOWLY over time being starved.Trust me when I say pain is not the cause. It’s just a really obvious symptom. Pain is your back is screaming for help.The second thing that happens is as you get older you develop muscle imbalances. For instance, the hip flexors are too weak, while your thighs deal with bearing the load.Not good at all and...Next thing you know? Your back goes out of whack at the drop of a hat and lays you up for days. Your muscles wound tighter than a spring. Fortunately, there is a method that can unlock the back, restore balance and bring much needed relief: ==>
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