Back pain is one of the most common discomforts women experience during pregnancy. As the body changes, the growing belly shifts posture and puts extra pressure on the spine, hips, and pelvic area. Gentle stretching can help relieve this tension, improve circulation, and keep the body more flexible. Always consult your doctor before starting any exercise, and practice slowly without forcing your body.

Here are five safe and effective stretches for back pain during pregnancy:

1. Cat-Cow Stretch
Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale as you gently arch your back, lifting your head and tailbone (Cow). Exhale as you round your spine, tucking the chin and pelvis (Cat). Repeat 8–10 times to loosen the spine and ease tension.

2. Child’s Pose (Wide-Leg Variation)
Kneel on the floor with your knees wide apart to make space for your belly. Gently sit back on your heels and stretch your arms forward, resting your forehead on the mat. This pose relaxes the lower back and hips while calming the mind.

3. Seated Forward Bend (Modified)
Sit with your legs crossed or extended slightly apart. Place your hands on your thighs and gently lean forward without rounding the back. Keep your chest lifted as you stretch. This helps relieve tightness in the back and hips.

4. Standing Side Stretch
Stand with your feet hip-width apart. Place one hand on your hip and raise the other arm overhead. Gently bend to the side, stretching the opposite side of your body. Switch sides. This lengthens the spine and reduces pressure on the lower back.

5. Pelvic Tilts (Standing or Wall Support)
Stand with your back against a wall, feet hip-width apart. Gently tilt your pelvis forward and back, engaging your lower abdominal muscles. This strengthens the core and reduces strain on the back.

Tips for Practice

• Breathe deeply and move slowly.
• Avoid lying flat on your back for long periods, especially after the first trimester.
• Stop immediately if you feel pain, dizziness, or discomfort.

With regular gentle stretching, you can ease pregnancy-related back pain and prepare your body for delivery in a healthy way.