Let’s get real: pregnancy is beautiful, yes—but also kind of a pain in the back. Literally.
For me, it started around month five. I was waddling through Target, feeling like a majestic fertility goddess, and then—bam—my lower back reminded me that I was hauling around a whole human being. I had no idea how common it was until I started talking to other moms and looking up exercises that actually work.
So if you’re in the same boat, I’ve got you. You don’t have to suffer in silence or just “tough it out.” There are simple, safe things you can do—right now, even in your pajamas—that can seriously ease the discomfort.
Why Your Back Might Be Barking at You
Your body is doing Olympic-level work right now, so it’s no surprise it’s making some noise. Some of the most common culprits behind pregnancy back pain are:
- A shifting center of gravity: As your belly grows, your weight pulls forward. That cute little bump? It’s throwing off your posture like nobody’s business.
- Hormonal changes: The hormone relaxin helps your body prep for birth, but it also loosens your joints a bit too much. Cue the wobbly, achey feeling.
- Weakened core muscles: Your abs are stretching (bless them), and that means your back has to pick up the slack.
I remember feeling like my whole midsection had turned to marshmallow—and not in the cozy way.
But Can You Really Exercise With Back Pain?
Short answer? Yes—as long as you get the okay from your doctor first. I asked my OB-GYN if it was safe to move around, and she gave me the green light with a big thumbs-up.
The right kinds of movement actually helped me more than any heating pad ever could. And no, you don’t need a gym membership. You don’t even need to change out of your leggings (I didn’t).
The 5 Exercises That Actually Made a Difference
These aren’t just exercises—they were my lifesavers on tough days. You can do them on your living room floor while your toddler throws Cheerios at your head (been there).
1. Cat-Cow Stretch
This one is straight from prenatal yoga, and it feels so good when your back’s been working overtime.
How to:
- Get on your hands and knees in a tabletop position.
- Inhale: arch your back gently, lift your chest and tailbone (cow).
- Exhale: round your back, tuck your chin (cat).
Do 8–10 slow reps. I used to do this every morning before breakfast—it’s like giving your spine a big cup of coffee.
2. Pelvic Tilts
Think of this as core support training without the crunches.
Wall version:
- Stand with your back against a wall.
- Gently press your lower back into the wall by tilting your pelvis forward.
- Hold a second, then release.
On hands and knees: You can also do it on the tabletop, just tilting your pelvis slightly.
Do 10–15 reps. I liked doing these while watching Friends reruns—no one said core work had to be intense.
3. Modified Child’s Pose
This one gave me an excuse to stop moving and just breathe.
How to:
- Kneel, knees wide apart.
- Lean forward, resting your arms and head on the floor—or on a pillow or yoga ball under your belly.
- Stay there for 30 seconds to a minute, breathing deeply.
Some days, I just stayed here longer and called it my “pregnancy nap stretch.”
4. Wall Squats
Your thighs and glutes are your back’s secret support system. Strengthen them, and your spine gets a break.
How to:
- Stand with your back to a wall.
- Walk your feet out a bit.
- Slowly slide down into a mini squat—just enough to feel it.
- Hold for 5–10 seconds. Then stand up.
Do 10 reps. If it hurts your knees or feels unsteady, skip it. No shame in skipping what doesn’t serve you.
5. Modified Bridge Pose
I wasn’t sure I could do this one at first, but it turned out to be one of my favorites.
How to:
- Lie on your back with knees bent, feet flat.
- Gently lift your hips up, squeeze your glutes.
- Hold for 5 seconds, then lower down.
Repeat 10–12 times. BUT—if you’re later in pregnancy (especially 3rd trimester), avoid lying flat for too long. Ask your doctor first.
Little Habits That Helped Me Feel Better Every Day
The exercises were great—but it was the little lifestyle tweaks that really changed things. Some that worked for me:
- Pillow magic: I got a full-body pregnancy pillow, and honestly? I’d marry it. It kept my hips and back aligned at night.
- Posture check-ins: I started doing a quick posture reset every time I checked my phone. Shoulders back, chin up, pelvis neutral.
- Ditching heels: I used to wear platform sandals everywhere. Not anymore. Flat, cushioned shoes = back’s best friend.
- Warm compresses: Especially in the evening, a hot water bottle helped me melt into the couch.
- Asking for help: This was hard. But I learned to ask my partner to carry the laundry basket or reach the top shelf. My ego didn’t love it—my back did.
Final Thoughts: Be Kind to Your Body
Back pain might be part of the pregnancy package, but it doesn’t have to take over. With a few minutes of movement and some self-compassion, you can feel better and stronger—even with a baby doing backflips inside you.
And hey, if you tried a stretch and it turned into a nap? That counts too. You’re growing a human. That’s your full-time job right now. Be proud of yourself.