Has pregnancy got your back feeling achey and sore (It’s probably not just your back, right?).   Organs, tissues, and bones are literally moving to make way for that growing babe, so it makes perfect sense that you’re feeling less than ideal. Low-back soreness is very common, but you don’t have to settle for feeling miserable! Check out these five great pregnancy stretches for to help ease those aches and pains in your low-back.

Cat-Cow

Begin in table top, on your hands and knees. Shift your weight so you are evenly balanced over knees and wrists. Your knees should sit slightly wider than your hips and your shoulders should be stacked directly over wrists.

Press the ground away through your palms and round your back towards the sky, letting your head hang heavy. Transition to cow pose by slowly raising chest and head to sky, while lowering the belly. Roll your hips around in this movement, finding position that feels best.

This position is great for laboring as well.

Iron Cross

Laying on your back, draw your left knee up towards your chest, leaving your right leg long. Gently pull your left leg across your body, allowing your body to twist into the movment. Draw your gaze to the left. Don’t force the twist and let gravity do the work. On your inhale think about creating length or space in the stretch and on your exhale settle in the stretch. With control, untwist and switch sides.

Fallen Beauty Queen

Sitting up tall on your sits bones, place your feet wide and bend your knees. Allow your knees to fall to the left. Sitting up tall, slowly twist to the left and lower over your left knee. Support your torso on your forearms or palms. Take a deep breath, press up and return to center. Bring your knees back up through center and allow them to fall over to the right side. Repeat stretch on right side.

Rag Doll

In a standing position, circle sweep arms up over head.  Hinge at the hips as you fold forward, allowing your torso, neck and head to feel heavy. Relax your shoulders and jaw. Sway side to side. Slowly roll back up to stand.

Check out the video flow of these movements!