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Health Library

Welcome to the comprehensive Health library of Maternal Gynerations. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Relieving Back Pain During Pregnancy: Wall Stretch, Body BendEjercicios para aliviar el dolor de espalda durante el embarazo (3)

Relieving Back Pain During Pregnancy: Wall Stretch, Body Bend

Before trying these exercises, talk to your healthcare provider to make sure they are safe for you. Ask your healthcare provider how many times to do each exercise.

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Wall Stretch

This strengthens and loosens the muscles in your upper back.

  1. Lean against a wall with a firm pillow or rolled towel under your shoulder blades. Your feet should be about 12 inches from the wall and shoulder-width apart. Point your chin down.

  2. Breathe in. Push your shoulders, neck, and head against the wall. You will feel a stretch in your shoulders.

  3. Hold for 5 counts. Then breathe out, and relax your shoulders and neck.

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Body Bends

This strengthens your back and buttocks muscles.

  1. Stand with your legs shoulder-width apart. Put your hands on your upper thighs and bend your knees slightly.

  2. Slowly bend forward at the hips. Push your hips back and keep your shoulders up. Make sure your back is straight. You'll feel a stretch in your upper thighs. You'll also feel your back muscles holding you in position.

  3. Hold for 5 counts, then straighten.

Publication Source: Rodriguez L, Greenfield M

Online Source: Rodriguez L, Greenfield M

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2003-12-29T00:00:00-07:00


For excellent fertility, obstetrics and gynecology services, visit Maternal Gynerations in Lawrenceville or Dacula. We provide family planning consultations and gynecologic cancer screening. Call 770.513.4000 or visit our Patient Portal to view your account or schedule your consultation with us. Our patients come to us from Dacula, Lawrenceville, Suwanee, Winder and Buford.

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