4 Stretches to Ease Pregnancy Pain

Easy Stretches for Stronger Flexibility

Pregnancy aches and pains are often considered par for the course when having a baby. While some discomfort can be expected, many pains are the result of muscle tension that can be easily remedied. Stretching is an easy, fairly fast way to relieve muscle pain and build flexibility.

Bowing Stretch

This pose covers multiple areas and is a great all-purpose stretch to relieve hip and back pain. You should feel the stretch in your quads, lower back, and hip muscles.

  1. Start on all fours, on your knees and hands. Put your hands directly below your shoulders.
  2. Lean your hips towards your feet, lowering them slowly and gently.
  3. Keep your hands in the same place, keeping your arms outstretched and straight.
  4. Tuck your head towards your knees as you lower yourself down.
  5. Breathe as you lower your hips to the floor.

Simple Pelvic Stretch

This stretch does not require a great deal of space, but it helps open up and strengthen your inner hip muscles.

  1. Sit on the ground, and press the bottom of your feet together
  2. Use your elbows to gently push your knees towards the floor.
  3. Attempt to lay your legs flat while keeping your feet together.

Relaxing Wall Stretch for Lower Back

This stretch actually requires very little flexibility or preparation, but it is effective at relieving pain and pressure off your lower back muscles.

  1. Scoot your rear against a wall while lying flat on the floor.
  2. Lean your legs against the wall, straight up.
  3. Hold pose for 5-10 minutes.

Calf and Hamstring Stretch

Leg cramps are much more common for pregnant women than any other group, and while the medical community is still unsure why, the solution is fairly simple.

  1. While seated on the floor, extend one leg out while tucking the other leg in (so that the sole of your foot is rested against the other leg).
  2. Stretch the toes of the outstretched leg bag towards you.
  3. Reach out to your foot with your opposite hand.
  4. Be gentle and reach slowly while breathing.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician.

If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.