Best Prenatal Stretches to Relieve Hip and Back Tightness

Almost there.

39 Weeks.

Over 9 months.

273 days.

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That is how long this bump of mine has been growing. Feels kinda like an eternity, and somehow like it’s gone fast at the same time and I haven’t quite figured out how that works… (I know all my fellow pregnant ladies feel me…)

Overall, mobility wise, I’ve felt good during pregnancy. I used a barbell some, I’ve played ultimate frisbee and volleyball quite a bit even recently, I can still climb on the counter if I need to, and am probably still more flexible than my husband.

The last few weeks I’ve definitely been feeling my hips loosen though, which causes all kinds of discomfort, pain, and general miserableness. There are nights I go to roll over and it feels like I left half of my hip behind, my back is tight, and my glutes have given up on life.

#justputmeoutofmymiseryplease

while I personally love chiropractors, and highly recommend them during pregnancy, there are just times when you need some relief, and can’t wait for an appointment. If this is one of those times, give these moves a shot and hopefully you can loosen things up a bit!

{disclaimer: always consult your midwife/OBGYN before starting any exercise program while pregnant. I am not a professional, I’m just sharing what I’ve learned and am doing during pregnancy}

If foam rolling feels good for you, by all means use it on your back. personally for me, it hasn’t worked being pregnant which is why I didn’t include it, but if you can, and want to, go for it! Just use it with caution and watch out for that baby bump

I have a few different foam rollers but this one is my favorite.

You can either start with 10 reps of each move, or each one for a certain amount of time, or as much as you feel you need to loosen up…just don’t push past your mobility. you want it to feel like a good kind of stretch.

No pain does not equal no gain.

Prenatal Stretches for back and hip relief

CAT/COW

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Tactical Frogs

Spread knees comfortably and extend your body to open the hips, pushing them forward to feel them stretch. Sink back into child’s pose, stretching the upper back.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Knee Windmills

Sit on the floor with hands behind you, and both knees pointing in the same direction. Keeping your heels on the floor, rotate your legs to the opposite side. This one can be a bit tricky, but feels soooo good on achy, tight hips.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Modified Child’s Pose

I kept my arms under me to support my belly instead of stretched out.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Spiderman’s

Aka, lizard pose. If mobility is limited, do a kneeling stretch. If not, let the leg that is up fall to the outside for a different stretch.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Forward Fold with a Squat

This one might be a bit more challenging but feels so good. Again, just move as you’re able, don’t force it. In a standing position forwards fold to touch your shins/ toes. In a smooth motion drop your hips into a squat. Straighten the legs while still touching shins/toes, feeling the stretch in your hamstrings, then stand completely up.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Arm Windmills

Begin seated as pictured, with your right knee in front first. Place your right hand next to your knee, and cross your left arm towards the right side of your body, extending it for a good stretch. Open your chest up as you bring your left arm back, reaching behind you, fingers stretching like you’re trying to reach something.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Tricep Stretch

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Seated Cat/Cow

With hands on knees, inhale and arch your back to open your chest, feeling a stretch in the low back. Round your back out, using your hands on your knees to deepen the stretch, exhaling as you go.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness
yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

Butterfly

Sit with your knees out comfortably, and move your upper body in a circular motion, out to the side, forward over your lap, and out to the right, using your weight to deepen the stretch.

yoga for pregnancy, pregnancy stretches, stretches for back and hip tightness

And there you have it! Stretches that can be done pregnant or not, in 10 minutes! Or longer if you have time…

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