You’re Not Alone. Many pregnant women report a variety of aches and pains that accompany the tremendous body changes that occur during these 40 weeks.

But one pain is always at the top of the list and may be preventable.

60% of pregnant women report that they suffer from back pain. This back pain is a result of the increased curvature of the spine during pregnancy and the added weight that the lower back has to support. In addition, a woman’s center of gravity shifts as her pregnancy progresses.

If your doctor allows it, a gentle regimen of specific exercises can help alleviate and may even prevent back pain during pregnancy.

Exercises that strengthen the back muscles and the abdominal muscles are recommended by the American College of Obstetricians and Gynecologists.

Recommended exercises include:

• Cat stretches
• Wall sits
• Sit-ups
• Stationary bicycling
• Swimming (highly recommended!)
• Walking

Check with your health care team, but most women can do these specific exercises during and after their pregnancy. Certain complications may rule out specific exercises or even any physical activity whatsoever including preeclampsia and placenta previa.

Here is a great resource on recommended exercises released by the American College of Obstetricians and Gynecologists: ACOG report on physical activity and exercise during pregnancy