Angry Cat Stretch:

• On all fours, tuck chin and tighten your belly, lifting your back up toward the ceiling: this stretches your low back while strengthening your abdominals.
• Hold for 10 seconds and repeat in sets of 10 repetitions.

Hip Flexor Stretch:

• Stand with your right foot on a step or footstool.
• Tighten belly and pinch buttocks together: hold this “straight spine” position as you move forward by bending your right knee.
• You should feel a stretch in front of your left hip.
• Hold stretch for 30 seconds, then repeat on the opposite side 3-5 times each side.

Squat:

• Stand with feet at shoulders width apart, knees and toes facing outward.
• Tighten belly and pinch buttocks together: hold this position as you bend knees, lowering the body, (keep knees aligned with your toes or the points of your shoes.) Rise up slowly.
• Repeat in sets of 10 repetitions to fatigue.

Fitness
Maintaining or increasing one’s fitness level is important. The increased systemic circulation which occurs with gentle aerobic exercises helps to better distribute oxygen and nutrients throughout your body and to the baby, while loosening tight muscles and promoting a general feeling of well being. Exercise will also help to control weight gain (and distribution to unwanted areas), and improve endurance when it comes time to deliver. Guidelines in establishing a fitness regime are as follows:

• As a rule, pregnancy is not the time to drastically increase the intensity of exercise, (i.e. do not train for a marathon if you’re normally a casual jogger).
• It is recommended that with aerobic exercise during pregnancy, the heart rate should not rise above 140 beats per minute. Beyond this level, the baby may not receive adequate oxygen, as blood is being shunted to its mother’s system to meet the high demands of intense exercise.
• Low impact activities (e.g. brisk walking, swimming, low impact aerobics), are recommended over higher impact activities (e.g. running, jumping) and most doctors advise against involvement in activities which may result in falling, such as skiing, skating, horseback riding.

IF BACK PAIN PERSISTS…
If conservative measures do not alleviate symptoms, it is important to seek professional guidance, particularly because what might have been an effective “quick fix” in your pre-pregnant state may not be safe in your pregnant state: (No medication should be taken without the supervision of your physician; hot tubs and Jacuzzis as well as “adjustments” are generally not recommended during pregnancy.)

In cases of unrelenting back pain, a corset or sacroiliac belt may be prescribed to support and/or stabilize the back. Physical therapy may be of benefit in relieving muscle tension and promoting joint alignment through soft tissue mobilization and muscle energy techniques. Exercise and ADL strategies specific to your particulater needs may be helpful in returning you to an independent state.