Relieving Back Pain During Pregnancy: Tailor Sit, Trunk Turn
Before trying these exercises, talk to your healthcare provider to make sure they are safe for you. Ask your healthcare provider how many times to do each exercise.
Tailor Sit
This exercise makes your thigh, pelvic, and hip muscles more flexible.
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Sit on the floor with the soles of your feet together. Your back should be straight.
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Gently lean forward until you feel a mild stretch in the hip and thigh muscles. Your back should remain straight. Don’t push down on your legs with your hands.
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Hold and count to 5, then relax.
Trunk Turns
This helps make your trunk (from your shoulders to your hips) more flexible.
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Sit on the floor with your legs crossed. Your back should be straight.
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Put your left hand on your right knee. Rest your right hand on the floor to support yourself and help you balance.
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Slowly twist right. To do this, turn your head, shoulders, and chest as far right as you comfortably can. Keep your hips, knees, and feet in place.
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Hold for 5 counts. Then change sides and slowly twist left.
Publication Source:
Curtis JB, Schuler J, Your pregnancy quick guide: fitness and exercise : what you need to know about staying in shape during your pregnancy, 2004
Publication Source:
Garshasbi A, International Journal of Gynaecology and Obstetrics, 83(3), The effect of exercise on the intensity of low back pain in pregnant women, Mar 2005, pp 271-5
Online Source:
U.S. Dept. of Health and Human Services
http://win.niddk.nih.gov/publications/two.htm#physicalactive
Online Source:
University of Michigan Health System
http://www.med.umich.edu/obgyn/smartmoms/EXERCISE/
Online Medical Reviewer:
Dolan, Mary, MD
Date Last Reviewed:
1/15/2007
Date Last Modified:
12/29/2003