Diary of a Fit mommy

6 Soothing Prenatal Stretches for Pregnancy Pain

Helloooooo baby mamas! Who all is experiencing some type of discomfort or pain?

Yup.. I can totally see all of your hands now! Me too, mamas, me too. If it’s not cardio that is saving me from feeling completely wrecked, it is stretching and yoga. Stretching helps to relieve lower back pain, sciatica, round ligament pain, and all-around pregnancy discomforts. Did I mention, it decreases stress, too??

Stretching is SO beneficial during pregnancy, but most ladies won’t take the time to do it. I can promise you that if you take at least 15 minutes per day and do the following 6 stretching exercises, you will certainly feel a lot better.

I will share with you a few of my favorite stretches that I personally do on a daily basis to stretch various parts of my body. My favorite stretches are the ones to open tight hips because I will certainly need that during labor and delivery.


Alright, let’s get started!

Butterfly Pose: Sit on your bottom with your legs pulled inward, feet together. For more of a deep stretch, you may bend forward slightly. Hold this pose for 5-10 seconds and repeat 3-5 times.

Helps with: low back pain, tight hip flexors, varicose veins


Child’s Pose:  Sit on the ground on your knees. Bend forward slightly, letting your hands guide the way in front of your body. Hold this pose for 30 seconds and repeat 3 times.

Helps with: tight hips, low back pain, sciatic pain, decreasing overall skeletal load, relaxation


Lower Back Tilt: Following the same steps above for Child’s pose, you will kneel on the floor. Instead of lowering your hips to the ground, you will keep your hips high and only lower your back down to the ground, allowing your hands guide your way. Hold for 30 seconds, repeat 3 times.

Helps with: lower back pain, alleviates overall pressure, relaxation, “anti-gravity position to support baby”


Inner Hip & Thigh Stretch: While seated on the floor, stretch your left leg out to the side (as far as it will go) while bringing your right leg into your body. Slowly, lean towards the extended leg until you feel a deep stretch in your side and lower back of the opposite side of your body. Hold for 5 seconds and come back up. Repeat for 10 reps and 3 sets, then switch sides.

Helps with: low back pain, tight hips, tight hamstrings


Side Reach Stretch: Standing up tall, slightly bend to your left side stretching your right arm out to your left side. Hold for 2 seconds and repeat with the other side. Alternate sides for 10 reps and 3 sets.

Helps with: hip pain, round ligament pain, low back pain, sciatic pain


Deep Chest Stretch: Standing on your knees, reach behind your back while intertwining both hands and deeply stretch or “open” your chest. Hold for 10 seconds and repeat 3-5 times.

Helps with: tight shoulders, tight chest, also a great pose for breastfeeding mother’s


For pinning:

5 Must do Pregnancy Stretches: Do in the evening and hold for approx 30 seconds-1 minute or longer if you have time!

Click the image for 4 MORE easy exercises to do while pregnant. Pregnancy exercises that are quick and easy. 10 ideas for prenatal exercises you can even get done with a toddler in the house |

7 Effective Stretching Exercises For Sciatica Pain During #Pregnancy:There are some effective and safe stretching exercises that can provide relief from such pain.

Here is a complete video of all of the stretches so you can follow along!





Your trainer and friend,