Pregnancy-Related Low Back Pain & Sciatica Exercises

Pregnancy-Related Back Pain and Sciatica

  • More than 50% of all pregnant women will experience back and/or leg pain during their pregnancy.
  • In most case, this is caused by muscle spasms, inflamed spinal joints and/or pinched nerves.
  • Doctors of Chiropractic are best qualified to treat pregnant women with these conditions. Frequently massage therapy and stretches are beneficial to help you recover faster.

What do I need to do to have a pleasant pregnancy and avoid pain?

  1. First, talk to your OB/GYN Doctor about your symptoms.
  2. Be proactive, don’t wait until symptoms are severe. Seek care rapidly. Waiting can make symptoms much worse and treatment will take far longer (and costlier).
  3. Follow through with your professional’s advice.

Treatment Advice and Guidelines for Care

Most exercises are safe to perform during pregnancy, as long as you are cautious and do not overdo it. Any of the following exercises will provide aerobic benefits: brisk walking, stationary cycling, lowimpact aerobics, stair climbing, elliptical trainer and

Swimming and getting into a pool also help alleviate the pressure of gravity on your spine and therefore decrease pain from compressing your discs and spinal joints. So float around and move in a pool!


Warm up for at least 5 minutes prior to stretching by perform some of the aerobic exercises mentioned above.

Perform these 9 stretches and hold in position when you feel a gentle pull in your muscles.

stretches to ease lower back pain


At most you could feel slight pain, but no more than a 2/10 on a scale from 1 to 10, 10 being severe pain.

These 9 stretches can be performed twice a day and continue on a daily basis. The more regular you are at it, the easier it becomes! Frequently your muscle stiffness subsides, and you feel looser and better

What To Do When You Start Feeling Pain:

Talk to your OB/GYN and seek chiropractic care. While some discomfort can be lessened with stretches, some symptoms are problematic and require care. Seek immediate care when:

  1. You have pain with movement such as getting in and out of a chair, bed or car. This mean something is wrong with your spine/pelvis or muscles.
  2. You have spasms, deep achy muscles and pain down the leg(s).
  3. You have restless sleep because of hip pain and muscle aches.

Pregnancy can be pain free! Follow your Doctor’s advice and find relief! We can help!

Brought to you by Dr. Peter Ray DC, C. Ac. Chiropractor and Acupuncturist. Specializing in pregnancy related low ack pain/sciatica.
6050 W. 92nd Ave., Suite 600, Westminster CO 80031 – Tel: 303 438 1600