Low back pain is one of the most common concerns I see in my work as a fitness coach for prenatal and postnatal moms.

The aches and pains can be from really normal occurrences of pregnancy and postpartum life, such as:

• Core muscles that aren’t functioning as best as we want them to

• The body is carrying more weight than normal

• You’re spending more time sitting and less time moving your body.

You’re not stuck with this pain, though. Pregnancy and postpartum does not have to be a guaranteed sentence for low back issues.

There is much that can be done to ease and end your discomfort.

Pregnant vs. Postpartum Mobility

Below, you’ll see a full-length video where I coach through the technique of all 6 exercises, so you know exactly what to do and what I want you to feel.

NOTE: Every Wednesday in the To Pregnancy & Beyond club is Workout Wednesday. 

I lead our pregnant and mama members through a tutorial video (live streamed directly to the TP&B group, only) on anything and everything from how to squat and deadlift properly, how to using the core and pelvic floor in lifting, and last week’s Workout Wednesday was on this very topic of relieving low back (hip and neck) pain.

Today, I want to give you the full Workout Wednesday video of these exercises. As someone who used to suffer from low back pain for years (regular strength training was the cure for me!) I know how desperate I was to feel relief.

This entire circuit of 6 exercises will take you less than 10 minutes. You can do it everyday, if you’d like.

Here are the 6 exercises and the reps you are going to do: 

1). Cat/Cow with a Variation

Birth Prep Cat-Cow (Start)

  • Do 5 reps chin lift and tuck in cat
  • Do 5 reps chin lift and tuck in cow
  • Do 10 rounds of cat/cow flowing with your inhale and exhale breath

2). Adductor Rockbacks

Adductor Rockbacks End

  • Do 8-10 reps each side

3). Wide Child’s Pose with Side Stretch

Birth Prep Child's Pose

  • Do 5 breaths with arms to the right
  • Do 5 breaths with arms to the left
  • Do 5 breaths with arms to the middle

4). Side Lying Thoracic Rotation with Hamstring Stretch 

Side Lying Thoracic Rotation Start and End

  • Do 8-10 reps each side

5). Supported Deep Squat

Birth Prep Supported Deep Squat

  • Hold or sway for 5-10 slow breaths or 20-30 seconds

6). Squat to Stand (or, Bodyweight Squat)

Bodyweight Squat End

  • Do 8-10 reps

Here is the replay of the live streamed video demo of these 6 exercises to the To Pregnancy & Beyond Facebook group:

One of the best things you can do for low back and pelvic pain in pregnancy and postpartum is regular strength training.

Continuing to do exercises that challenge your glutes, abdominals, and entire upper and lower body so you can increase the stability in your back and pelvis.


You can use this mini-circuit of exercises as a warm-up before your main workouts as well, such as in these strength training circuits. 

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