mamma&meGentle stretching for back pain
Back pain during pregnancy is almost inevitable, but five minutes of targeted stretching daily helps a lot.
Cat-Cow
On all fours, alternate arching and rounding your back. 10 slow reps. Mobilizes the whole spine.
Child's pose with wide knees
Sit on heels with knees open (to make space for the belly), reach arms forward. Hold 60 seconds.
Chest opening against wall
Standing in front of a wall, place a forearm and gently rotate your body. Decompresses shoulders and chest.
Hip stretch
Sitting with soles together (butterfly), let knees drop. Helps both back and pelvis.
When NOT to stretch
If you feel acute pain, regular contractions, or bleeding — stop and call your OB-GYN or midwife.
General information, not medical advice. Every decision about your health and your baby's belongs to your midwife or doctor — and if it's urgent, to your emergency number.
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