4

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What Causes Low Back Pain During Pregnancy? ✅ Weight Gain ✅ Shifting Center of Gravity ✅ Hormones ✅ Weak Abdominal Muscles

How Can I Relieve Back Pain? Back pain can be managed by strengthening weak muscles (core) and relaxing tight muscles (glutes and low back).

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1

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2

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3

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4

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1. Seated Adductor Stretch 2. Seated Piriformis Stretch 3. Quadruped Cat to Neutral Spine 4. Kneeling Hip Flexor Stretch DO IT: Hold each stretch for 40-60 seconds.

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TRY this 10-Minute Guided Stretching Routine

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Tap Below to SUBSCRIBE to my email list for MORE FREE PREGNANCY WORKOUTS!

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4

LOW BACK STRETCHES

for pregnancy!

for pregnancy!

What Causes Low Back Pain During Pregnancy? ✅ Weight Gain ✅ Shifting Center of Gravity ✅ Hormones ✅ Weak Abdominal Muscles

How Can I Relieve Back Pain? Back pain can be managed by strengthening weak muscles (core) and relaxing tight muscles (glutes and low back).

Try these 4 stretches 👉

1

SEATED ADDUCTOR STRETCH

Targets: Glutes, piriformis, psoas, hip flexors, hip abductors and adductors.

2

SEATED PIRIFORMIS STRETCH

Targets: Glutes, piriformis, psoas, hip flexors, hip abductors and adductors. ⭐ If you struggle with sciatic nerve pain, this stretch is for you!

3

QUADRUPED CAT TO NEUTRAL SPINE

Targets: All the muscles along your spine. ⭐ The cat-cow pose is great for relieving back pain and stress tension.

4

KNEELING HIP FLEXOR STRETCH

Targets: Hips, hip flexors, groin, quads, glutes, low back and core.

1. Seated Adductor Stretch 2. Seated Piriformis Stretch 3. Quadruped Cat to Neutral Spine 4. Kneeling Hip Flexor Stretch DO IT: Hold each stretch for 40-60 seconds.

Screenshot Stretches

TRY this 10-Minute Guided Stretching Routine

Tap Below to SUBSCRIBE to my email list for MORE FREE PREGNANCY WORKOUTS!