Pregnancy Stretches for Back and Hip Pain
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- Опубликовано: 26 авг 2024
- In this video, I will guide you through a series of gentle and effective pregnancy stretches specifically designed to alleviate back and hip pain during all stages of pregnancy. These stretches are perfect for all trimesters and can be done as part of your pregnancy workout or as a relaxing routine before bed.
Stay active and promote a fit pregnancy with these prenatal exercises that target common discomforts like hip pain and back pain. Incorporate these safe and beneficial stretching exercises into your daily routine for a more comfortable and enjoyable pregnancy experience.
Enjoy these quick pregnancy stretches for back pain and hip pain. These stretches can be done in 1st, 2nd or 3rd trimester. It's nice and short and only 8 minutes long. As a pregnant woman, stretching throughout your pregnancy can offer many benefits. It can help you stay fit, relaxed, and physically prepare you for labor.
Stretching during pregnancy can provide some benefits with relaxation but it is important to know that your muscles will become more supple due to hormone changes.
There are certain stretches you can do during a prenatal workout but also I want you to be aware of stretches you need to avoid as your belly grows.
#pregnancystretches #pregnancystretchesforbackpain #pregnancystretchesforhippain
You should always conduct a thorough warm-up with light activity and movement and you should always stretch following exercise. To ensure you are getting the most benefit from your post-exercise stretching session, follow the tips below.
Also, stretching may help ease some of the aches and pains you might be experiencing.
Try out these poses for a relaxing routine that helps manage the aches and pains you might feel during your pregnancy.
Enjoy this beautiful prenatal safe stretching sequence that is safe for every trimester.
Read entire post - www.pregactive...
Understanding Pregnancy Discomforts: Causes and Common Symptoms
Pregnancy is a time of significant change for the body, as it adapts to accommodate the growing fetus. This can often lead to discomfort, particularly in the back and hips where the strain is greatest. Common symptoms include lower back pain, sciatica, and hip tension, which result from the increased weight, altered posture, and the relaxing of ligaments under the influence of pregnancy hormones.
Understanding the source of these discomforts is the first step in managing them effectively. While they are a normal part of pregnancy, there are ways to alleviate the pain and improve overall comfort through gentle stretching and exercise.
Essential Stretches to Alleviate Lower Back Pain
Lower back pain during pregnancy can be mitigated with simple stretches that target the lumbar region. These movements help to strengthen the back muscles, improve flexibility, and reduce tension. Pelvic tilts, for example, can be performed standing or lying down and are excellent for engaging the core and stabilizing the lower back.
Another beneficial stretch is the cat-cow pose from gentle yoga, which involves arching and rounding the back while on all fours. This exercise not only eases back pain but also promotes a greater range of motion in the spine.
Easing Hip Tension with Targeted Movements
The hips bear much of the burden as the body's center of gravity shifts during pregnancy. To alleviate hip tension, pregnant women can perform stretches such as the butterfly stretch, which opens up the hips and inner thighs. Prenatal yoga poses like the pigeon pose can also help in releasing tightness in the hip flexors and lower back.
Simple leg lifts and circles, done while lying on the side, can maintain hip joint mobility and reduce discomfort. It's essential to perform these movements gently and to focus on breathing to enhance relaxation.
Soothing Neck and Shoulder Stretches for Pregnancy Relief
Neck and shoulder pain are also common as the body compensates for changes in posture. Gentle neck rolls and shoulder shrugs can relieve tension in these areas. Pregnant women can also try stretching their arms across the body or behind the head to stretch the shoulders and upper back.
Safe Stretching Practices: Tips for a Healthy Pregnancy Routine
When incorporating stretches into a pregnancy routine, safety is paramount. It's important to avoid overstretching, as ligaments are more prone to injury due to hormonal changes. Pregnant women should focus on gentle movements and avoid deep twists and turns.
It is also advisable to consult with a healthcare provider before starting any new exercise regimen. They can provide personalized recommendations based on individual health and pregnancy progress. With the right approach, stretching can be a valuable tool for maintaining comfort and preparing the body for childbirth.
#pregnancy #backpain #hippain #prenatalcare#prenatalhealth #pregnancystretches #prenatalexercise #prenatalfitness #prenatalworkout
I am 28 weeks and it’s starting to feel like so much work to move my body… this was so nourishing and calming! Thank you!
I'm 24 weeks with twins and pregnancy yoga has been so helpful! I do it before bed and it helps me relax after a long day.
I’m 21 weeks and really needed that stretch! My body is def starting to feel the pains. this helped. I plan on working this into my mornings. Thank you ! ❤
Heyy I’m 21 weeks pregnant too! I’ll be 22 this coming Thursday:) Congrats, I’m implementing this too in my morning routine before work. So you go sis✨
So amazing! Love that you loved it, so glad I can help you along this journey!
How beautiful, congratulations on your pregnancy too!
i’m 16 weeks pregnant but my belly has gotten big fast so my back has just been brutal and these stretches take off so much pressure and help relieve a lot of my back pain. the breathing feels really nice and relaxing as well. i do these stretches every night before i go to bed and it has helped with my sleep significantly i love it
I'm so glad it's helped! You'd love my before bed routines within my Pregnancy Program, check them out: www.pregactive.com/pregnancy
I’m only like four weeks, but I’ve had issues with back pain for years, so I figured I should start early 😂
Congratulations! Yes get onto this straight away. Follow along my full first trimester program at PregActive.com it will help so much! ❤️ Kerryn
I love this stretch! Hip circles are so nice.
I’m 8 weeks pregnant with baby 2, and today was the first in a while where I didn’t have any morning sickness…hopefully that continues! 😅 I’m a Canadian living in Taiwan. ❤
Oh Michelle just so happy for you! Congratulations on your pregnancy and so glad you were able to enjoy this stretch session! So much more like this in my full Pregnancy week by week program over at PregActive.com ❤️ Kerryn
I’m 32 weeks pregnant! Love this stretch!
So wonderful! Thanks for sharing ❤️ Kerryn
I’m 20 weeks pregnant and the hip stretches were amazing! 🥰
Oh wow! Great! I know exactly where you're at, this routine helped me in my pregnancies too - so glad it's helping you too! Keep me posted with how your pregnancy is going! Have you had your 20 week scan yet? You'd love my week by week pregnancy program over at PregActive.com xx Kerryn
Love this video! I am 22 weeks pregnant and literally my whole back popped with all these stretches! Will be doing this for now on after working out. Thank you ☺️
So glad! I love this routine too, short, but so effective! How are you going with your pregnancy? You'd love my week by week pregnancy program over at www.pregactive.com/pregnancy There's a free 7 day trial so you can see for yourself! xx Kerryn
Checking back in! My wife is 24 weeks now! She still enjoys this video every time we do it. Really helps her in a LOT of ways thank you so much for this video
Just so happy to hear! Thank you!
Thank you for this stretch! I’m currently 18 weeks and starting to feel the stiffness and pains in my hips and lower back. This is a great way to start my morning, I feel much better afterwards!
You've got this! Keep up the stretches, because as you said, now is the time the body can start to stiffen up at a rapid pace. I've got your back, so glad I can help x Kerryn
I am 21 weeks pregnant now and live in the Netherlands. I enjoy your videos so much and it helps for my lower back aches! Thank you!😊
You are so welcome! Is this your first pregnancy? I hope your back is feeling better today ❤️ Kerryn
I am 17 week pregnant.10 minutes ago I had a severe pain in my back, I took my mobile and immediately searched for exercise to relax and I did your exercise and now I am completely relaxed.
Just so great to hear it’s helped you! Keep consistent with including the stretches and movements. I guide you week by week through your pregnancy over at PregActive.com
I'm 26 weeks pregnant and that was the stretch my body has been needing for so long! Will definitely be adding this to my daily routine as it has made me feel amazing and didn't take a huge chunk of my day to do! Thank you so so much. Sophie, Brighton UK
Just so glad you loved it Sophie! Keep me posted on how you’re going as you head towards third trimester! Is this your first? ❤️ Kerryn
Im 7 weeks pregnant and those stretches were so amazing I'll definitely be doing these everyday till I find a new videos from your channel. Thank you so much I'm from Arizona! My back, neck, and shoulders feel so relieved .
Wonderful! I’m so glad! Congratulations on your pregnancy too! I’m here for you through this whole journey ❤️ Kerryn
31 weeks in lots of pain - thank you so much for your video, very helpful x
20 weeks pregnant tomorrow, and this was a perfect stretch routine! Really starting to feel things in my hips and back… fun fun!! Hello from NJ, USA ☺️👋
So glad you loved it! Yes, now in that second trimester movement is key to help relieve those aches and pains! Keep going, you’re doing great! You are always welcome to join us inside Studio PregActive over at PregActive.com ❤️ Kerryn
I'm 18 weeks pregnant and my kiddos have been sleeping with us lately because they been sick. So my back and belly have been a little stiff lately. Thank you for these easy fun stretches!
So welcome x Kerryn
hi i’m 24 weeks pregnant today and i was looking for the right calming and soothing morning stretch and my body is starting to ache. this was perfect thank you!
Wonderful! I’m just happy this routine can be a positive start to your day ❤️ Kerryn
17 wks and I slightly injured my lower back. Did this after seeing my chiropractor and it definitely helped! Will continue to try and incorporate into my daily routine.
Yes, frequency is key. Keep consistent with including some beautiful stretches like these x Kerryn
Im 23 week pregnant and this was JUST what I needed! Have been thinking I'd need something more intense to fix my exhausted back (like foam rolling hah), but alas I just needed to move and tune in to my body. Thank you so much!!
Oh I’m so glad to hear it! How are you feeling now? ❤️ Kerryn
I'm 21 weeks and have been following this video every evening before bed for a coyple of months now. Really enjoy the stretches and it helps me relax into a little bedtime routine
I love this is part of your evening routine! Keep it up Mama ❤️ Kerryn
I’m 5 weeks pregnant and needed a little stretch without much impact! Felt great! 😊
Wonderful, and congratulations! So very exciting!
I’m 23 weeks pregnant and this is exactly what was needed thank you so much! Feel so relaxed and stretched now! X
You're so welcome! ❤️ Kerryn
I'm 30 weeks and I'm thinking that I should have been doing this type of exercise from the beginning! Better late than never.
Lots of thanks from Indiana, USA.
You are exactly right, better now than never! Keep it up regularly. Is this your first? You will help your body prepare for birth by including these prenatal stretches. I guide you week by week through pregnancy and for childbirth over at PregActive.com ❤️ Kerryn
@@PregActive thank you!! And no, this is my third. I should definitely have known to start exercising sooner 😅
🎉 loved this quick restorative stretch. I’m 24 weeks today. I’ve been on restriction’s throughout my pregnancy and this was absolutely perfect, just what I needed. Thank you 🙏🏼 ❤
Oh I’m so happy it’s helped you! Thank you for sharing your comment, it means so much ❤️ Kerryn
I’m 23 weeks pregnant and I am so grateful for this video!!!
So grateful you are with us! ❤️
I’m 30 weeks in with my second and I am definitely feeling the lower back aches and foot aches with this little one! My husband sent this me and it’s been so great for when I’m winding down from a long day. Love from Maui 🌺
Oh I'm so glad you found it useful! And well done to your husband for sending you this!
Im 15 weeks pregnant and the first 2 min into the stretches my lower back popped! Definitely needed this stretch as a workout prep!!
Oh sounds like you did need the stretch! Hope you are feeling better now!
21 weeks with my first, from texas! Definitely needed this stretch! My hips used to be so flexible but seem to have cramped up during pregnancy 😢 Definitely gonna keep this up to get that flex back
Amazing - so happy you loved it!
Its really works🥰🥰🥰 28weeks pregnant and its like a magic for me to handle back and hip pains...lots of love for you🥰
I love how much you love this sequence! It’s gold isn’t it! Love to you and your baby bump x Kerryn
34 weeks pregnant! This was great and quick before bed!
Perfect!
I am 20 weeks pregnant and just starting to experience hip and lower back pain. I was cracking and stretching so good! This quick stretch felt great! Thank you!
Great job, keep prioritising you and do this stretch often! I have more like this at PregActive.com 😊 Kerryn
Im 8 weeks pregnant and my back has been bothering me lately. This video was just what I needed!
So happy to hear!
I'm 31 weeks pregnant and I've been struggling to find stretches that feel good for me, this is a really nice gentle stretch I can do daily and I have a feeling will help alot
Oh you are so welcome, I'm so happy this is helpful! My full pregnancy program has so many - especially in third trimester where a good stretch is golden! See PregActive.com for the free trial x Kerryn
38 weeks 5 days and have been having lots of hip and shoulder pain from always sleeping on my side. This helped! Thank you!!!!!
You are so very welcome! How is postpartum treating you now? ❤️ Kerryn
I’m 18 weeks pregnant 🤰🏾 and feeling it in my back and hips. I’m going to work this into my routine thank you 🙏🏾
Frequency is the key! ❤️ Kerryn
i’m 24 weeks pregnant & live in texas & i can say i reallllllly needed that stretch. THANKKK YOUUU! ❤❤❤🥹
Oh I'm so glad! You are so very welcome!
I am 21 weeks pregnant and this was super nice to do. I went from working out and stretching 5 days a week to none at all and miss it. Finally at a place in my pregnancy that I feel I can get back to stretching.
Happy New Year from the UK! I'm 32 weeks pregnant and starting to feel the stiffness in my hips and lower back - this video really helped! I'm going to make it part of my bedtime routine. 🥰
Just so glad you are enjoying it, perfect just before bed! I have a dedicated bedtime routine in Studio PregActive you might also like over at PregActive.com ❤️ Kerryn
I started to feel pain on my right side middle back when im in 31 weeks and i saw your video i think i need this strech for my every morning routine ..
Frequency is going to be key for you. Keep as consistent as you can with daily prenatal stretches. I have so many more as I guide you week by week through pregnancy and childbirth preparation at PregActive.com ❤️ Kerryn
My wife is 34 weeks and loved this stretch season! We will do it often now we have discovered this video. 😊 Thank you.
I'm so glad you can both do it together, how beautiful!
11 wks pregnant with my 2nd baby and my back sheeesh! This helped!! ❤
So happy it’s helped you and your back 😊
25 weeks here. This stretch was so relaxing and felt amazing! Thank you for doing these videos!
Same here, 25 weeks and needed these stretches to relax! Happy to find this channel ❤
31 weeks pregnant in Dallas Texas! This was such a great stretch after a long walk
How amazing Ellie! So glad you loved it 🥰 ❤️ Kerryn
19 weeks pregnant and had hip pain all morning until after these stretches so much needed🙏
Oh girl, I’m glad you’ve found this then! I have a new 14 Day Pelvic Girdle Pain program about to release on Studio PregActive - sounds like it’s what you need! ❤️ Kerryn
Loved this. I'm at week 23❤
Oh beautiful! Just love that you loved it! ❤️ Kerryn
Im 27 weeks, I’m from Texas, USA and this stretch was really good for my hips lots of Tension was released and good for my neck too
Oh beautiful! Thank you for sharing (sorry for my delayed response!) ❤️ Kerryn
I'm 30 weeks and having the worst hip pain! Thank God I found your video this morning. It really helped!❤
Oh I feel you! So glad it's helping!
I loved this. I'm 13w. This is a very relaxing stretch for me after my early morning walks 🩷 Thank you so much !!!!!!!
Wonderful! How exciting! Heading into that 2nd trimester.. how are you feeling?
I'm feeling better. The stretches and breathing helps for sure 🩷
Thank you for this quick stretch video, great for the morning stretch. I am 26 weeks pregnant and I started having upper back aches. Any of your videos that you can recommend me ?
I'm so glad you enjoyed this video, apologies for my delay in getting back to you! I have so many more like this within my online platform at Studio PregActive: www.pregactive.com/ how is your back going now?
23 weeks pregnant and definitely should have started this sooner!! Wonderful video!
So glad you love it! Never too late to start!
wow , I had a very bad back and hip ache! this pregnancy stretches helps me a lot tonight!❤ I'm in 26 weeks.😊 Thank you so much ❤❤
21 weeks! Thanks for the quick stretch!!
You are so very welcome! Where in the world are you located? Sending you and your growing baby so much love 😘 Kerryn
6 weeks along and this was really nice. Thanks!
Congratulations! I hope your pregnancy is still going well for you! ❤️
I am 18 weeks and this helped me a lot. Love love this video.
I love this is helping you! You would love my whole Pregnancy program over at PregActive.com
I'm 13 and a half weeks and I tried someone else's video and it was more aggravating than anything. She was so flexible that I could barely do anything and even almost pulled a muscle! THIS was perfect! Exactly what I needed and you're so calming. Thank you thank you thank you! I was very stressed and needed this 🖤
Oh girl, I'm right here for you! Every step of the way! Join me over at Studio PregActive and never have another bad experience of prenatal exercise again! www.pregactive.com/
I'm 33 weeks and I should have been doing this a long time ago! My hips lately feel so sore and locked up and this was just what I needed ❤
I’m 23 weeks and I loved that ! Thank you
Oh so glad Jessica! How is your pregnancy going? Is this your first? Welcome to the PregActive community ❤️ you will love my week by week pregnancy program over at PregActive.com
Thank you ❤I’m 33weeks pregnant
You are so welcome ❤️
34 weeks pregnant, hello from Kenya. Thanks for the short stretch!
So glad you loved it!
I am 24W+3D along, and I've been doing different stretch videos during my last pregnancy more frequently than I have in my previous pregnancies.
I am from NB
Welcome and biggest congratulations! Do keep up the stretches and movements, it's going to help you so much! I have plenty more in the second trimester program within Studio PregActive, you'd love them! x Kerryn
@PregActive I am almost in the third trimester now, I am 25W today. I'll be doing stretches I think 2 or 3x a week going forward.
Please, please, I need more back stretch videos . My back kills me if i don't exercise 😫
I'm glad you enjoyed this one. I have so many more like this over at PregActive.com one of my personal favs is the Lower Back Stretch routine - I'm sure you'll love it too! How many weeks pregnant are you now? x Kerryn
@@PregActive 30 weeks . I enjoy all your videos . And your voice is so soothing 😌✨️💕 My pilates/yoga teacher .
I really needed this am 33weeks and I just found you today 😊
I'm so glad! Hopefully this helps! You’ll love Studio PregActive too, which includes my Birth Preparation course too. Start the free trial at PregActive.com ❤️ Kerryn
Definitely saving this video for everyday stretch
Glad you like it! I have plenty more like this over at PregActive.com
I'm currently 14 weeks pregnant from Canada. These stretches were great and is a great step to getting back into yogo and training since stopping because of the pregnancy and the fatigue. These feel great. Plan on continuing daily and I'm posiitve this will help me stay nimble. Thanks for great video.
How beautiful. I love Canada! Where abouts in Canada are you from?
30 weeks pregnant and today was my first workout 🙈😬🙈
You are doing great! Remember that. Never too late x Kerryn
14 weeks pregnant and I did this after a 5 hour flight. I feel more like myself now!
Oh amazing!! So glad it helped!
Thank you. This served as a form of self care for me today ❤
Oh I love this! ❤️❤️
I’m 12 weeks and This was amazing for me thank you ❤
Wonderful! Congratulations, just so happy for you!
I'm 10 weeks pregnant and this video was very helpful because I'm starting to have back aches and stiffness
So happy to hear Mama! How are you doing now? ❤️ Kerryn
I'm 80 weeks pregnant (so I win) and these stretches are fantastic. And please water the plant.
😂😂 that poor plant! 🌱 it needs so much more love than it gets! With two toddlers in the house I always have it up and away, but you are right, it needs more 💦 congratulations on your pregnancy! Keep me updated on how you’re going! ❤️ Kerryn
Im 29 weeks pregnant and omg this helped sooo much thank you!!❤
Oh I'm so happy to hear! It's a beautiful routine, so easy to just fit in but yet somehow you feel SO much better after! I'm so happy. How is third trimester treating you?
19 weeks and my shoulders thank you
Oh I’m so happy to hear! You’re welcome shoulders 😘 Kerryn
I'm only 7 weeks but have had a difficult pregnancy with everything that I try to eat or drink I throw it back up. But these stretches helped relieve some much needed tension in my stomach. Thank you
So glad to hear it’s helped! ❤️ Kerryn
12w - Your stretches and workouts have this incredible feel-good to it!
Thank you so much! Just so glad you are here in this beautiful community ❤️
This is exactly what I was looking for! I look forward to doing this daily for the rest of my pregnancy. Thank you!!
Oh you are so very welcome! If you would like some variety, I have plenty more over at PregActive.com xx Kerryn
Amazing stretches... Gentle and easy
Gentle and easy was the design! I’m so happy you love it!
i'm 22 weeks ... thank you for the exercises and stretches ... love you ❣❤
You are so very welcome!
Thank you! I am 14 weeks with my 5th and I live in Texas.
You are so welcome! How incredible! You're amazing x
Thank you from palestine
I'am in 23 week
So beautiful to have you here in this community doing these stretches with us Masa x
25 weeks and this really helped me my back😍
So good for the back! Happy it helped!
Your voice is very relaxing, thank you. 😊
You’re not the first to say that, so glad it’s helping you! 😘 Kerryn
Much love from Nigeria
Right back at you from Australia 🇦🇺
I am in 36 week and I feel much better
Thank u🥺❤️
You are so very welcome ❤️ Kerryn
36 weeks pregnant. This helps a lot. Pain in my back and ligaments. It helps just to be calm and stretch it out. USA.
Just so happy you loved it! How are you feeling today? Bub will be due anytime now, very exciting. Keep me posted on how you are! x Kerryn
32 weeks pregnant and I got dizzy throughout the video. To many circle movements. But the breathing technique helps
Slow down what you need to. Ensure you’re well ventilated and focus more on the breath than the movement, always listen to your body ❤️
Im 24 weeks pregnant and I felt so relaxed and sleepy at the end 😂
You are so welcome! Maybe a good one just before bed for you 💤 ❤️ Kerryn
18 weeks I loved the stretches from kenya
Oh how wonderful! I loved Kenya when we went! Spent three months in Africa over 10 years ago now, just amazing! So glad you’ve found this video! ❤️ Kerryn
My wife loved the hip stretches! She had a lot of discomfort with the thread the needle and the cat cow
Might just be a her thing but thought I would mention it!
Thanks for the comment and letting me know. Where was her discomfort? If she does less range of movement it may help. Does she currently have pelvic girdle pain? Was it her back? I'd love to know and assist where I can!
She felt it closer to her uterus like a stretching pain, She's 13 weeks fyi@@PregActive
that was beautiful i am 19 weeks pregnant
Just wonderful! ❤️
I’m 20 weeks pregnant and this is My everyday stretch ❤
Just so glad you love it!
Really good stretch
So happy it’s helped you! ❤️ Kerryn
I'm 20 week pregnant 😊
Congratulations!! Have you had your 20 week scan recently? How was it? Hope all is going well for you! ❤️ Kerryn
Thank u so much this was such a helpful video ❤
You are so very welcome ❤️
Thank you.❤ from 34 weeks 😊all a way from Dubai
Oh so nice to have you with us! Thank you for your comment!
9 1/2 weeks along here in North Carolina :)
Just the best! How are you feeling now?
I'm 9 weeks pregnant from Lebanon!
Welcome and congratulations ❤️
This is amazing... Feel so relaxed
Hello I m in my 5 th week of twin pregnancy can I do this stretching I have backache