Although back pain is common during pregnancy there are things we can do to help relieve it if not prevent it all together. Maintaining good posture and implementing core exercises that are safe during pregnancy will help counteract a growing belly. These 5 stretches and exercises are easy to do and can be done at home without any equipment during all stages of pregnancy

1. Pelvic Tilt

Lie down with legs bent and feet flat hip width distance apart. Begin to inhale and tilt pelvis forward by allowing lower back to arch away from the floor. As you exhale, engage your abdominals by drawing your belly button in and up and flatten or “imprint” your spine into the mat. Repeat 5 - 10 times

2. shoulder Bridge

Following the “Pelvic Tilt” begin lying down with your spine in a neutral position. Take a full breath and as you exhale imprint your spine, press down into heels and lift hips up to create a straight line from the knees, hips and shoulders. Inhale at the top and exhale to return to starting position. Repeat 10-12 times

3. Cat/Cow

In a tabletop position, align shoulders over wrists and hips over knees. Begin to exhale and round your back like a halloween cat- hugging baby close and scooping in your abdominals. As you inhale, press chest forward and arch your spine allowing belly (or baby) to hang. Repeat 10 times

4. Clam

In a side lying position, align your shoulder directly over your elbow and bend your knees in front of your hips. Keep your spine straight and hips square as you push the top knee back by engaging your glutes. Slowly return to starting position. Repeat 15 - 20 times on each side.

5. Piriformis Stretch

Begin seated on your mat with legs stretched in front of you. Bend your left knee and bring the ankle over your right thigh, flexing your left foot to protect your knee. Keep spine straight and hinge forward. To deepen the stretch, draw your right knee towards you. Hold for 5 full breaths and repeat on other side

(May be done seated on a chair as belly grows)