Exercises to stretch the lower back and hip can help alleviate these symptoms. If your pain gets worse or has no change within a few days of performing these exercises, please seek a physical therapist to address your specific needs.
1. Piriformis stretch - while seated, cross your affected side with the ankle on top of opposite knee. Gently press your knee away from you and lean forward until you feel a stretch in your hip and buttock.
Hold for 30 seconds, repeat 3 times. Perform twice per day.
Hold this for 30 seconds, three times, and twice a day.
3. Posterior pelvic tilts - This exercise is very important to gently work your deep abdominals to address the imbalance of the baby bump pulling on your spine. Lay down with both knees bent and feet flat about hip distance apart. Flatten your low back against the surface beneath you. Imagine your belly button is getting closer to your spine, your hip bones are getting closer to your shoulders, and the sides of your waist are hugging towards your midline.
Do this 10 times, holding for 10 seconds at a time, twice per day.
Picture 1 - starting position, not good for spine Picture 2 - core engaged, pelvic posterior tilt
***Depending on how far along you are, be careful with laying on your back. Further, it may take some adjusting of the bump to get into these positions!***
Call and schedule with Dr. Croal today if you would like some help during your pregnancy! It's never too early to be evaluated, your body will only thank you later!