Back pain during pregnancy is common for many women starting their second trimester. Weight gained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is due to enhanced water retention and fat stores. In addition, hormonal changes loosen ligaments that keep the pelvic bones tightly together, forcing the back muscles to work more than usual to help the pelvis. As the abdomen enhances in size during the course of the pregnancy, the center of gravity shifts further away from the lumbar spine, placing more force on the lower back. The upper back is affected to, as it now has to flex the upper torso forward to serve as a counterweight. The end result? Discomfort, slow movement, reduced activity, and fatigue.

The number one resolution for back pain during pregnancy is working out. Obviously, there is no stopping the all-natural addition of weight from pregnancy so one has to prepare her body to handle the requirement. The ideal solution is reserved for those who have the foresight to plan ahead, and is the most effective, and that is to build up strength and stamina in the lower back muscles, buttock muscles, abdominals, and legs at least 3 months in advance of getting pregnant. Hiring a good personal trainer skilled in strength training is a great way to achieve this. That way, by the time your second trimester gets there, your body will be better conditioned to handle the sudden increase in weight.

For most women, especially if it is their first time getting pregnant, they did not take proactive steps in strengthening the body before the pregnancy. This is especially true if the pregnancy was not planned. In these cases, there are still protected exercises one can do to temporarily relieve low back pain from pregnancy.

Pelvic tilts include lying on the ground, knees bent with feet on the floor. Hands should be down to the sides, hands facing down. Press your lower back flat to the ground so there is no air space. This is done by contracting the upper abdominal muscles. If you are doing it properly, you should feel your lower back straighten out. Your upper buttocks will come off the floor slightly. It's an extremely small movement, so don't push off your feet and arch your back. Your pelvis simply rocks in reverse as you are lying down. Do about 20 repetitions. Put a small towel roll under your neck while you do this exercise as it will help decompress the discs in your neck, relieving tension.

A second exercise is to lie on your back, and prop your legs up on several pillows or other support. It should be just high enough that your knees are at at a perfect angle. Bend your feet upwards so that you sense a stretch in your calves. Keep for five seconds, and repeat 20 times. You can try out this exercise also one leg at a time. This action helps move lymph from your lower legs back into circulation.

In the event that you have access to a swimming pool, this is a great way to decompress your spine when you are in your third trimester. Try leaning your top body on a large float, like an inner tube. The weight of your legs will traction, or slightly pull apart the vertebrae in your spine. This will take away some pressure from the discs and spinal joints and will feel great.

To sum up, exercises during pregnancy should focus on relieving stress to the lower back, as this is where most of the stress is being positioned as the pregnancy advances.

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