Prenatal Pilates for Low Back Pain

Your spine is shaped like the letter S, forming  four normal curves.  The low back portion curves inward.  As your uterus grows bigger, the inward curve becomes more pronounced, causing more strain on your low back.

One of the most common complaints during pregnancy is low back pain.

Classical Pilates exercises are performed while lying on your back, abdomen, or side. Prone positions are uncomfortable for pregnant women, and back lying shouldn’t be done after the fourth month. Side and standing Pilates are safer alternatives.


The Standing Pelvic Tilt is an excellent Pilates exercise to help relieve low back pain.  It’s easy and safe, for most pregnant women.

  1. Stand with your back, shoulders and head against a wall.
  2. Bend knees slightly, arms at your sides.
  3. Slowly press lower back against the wall.  Hold for 10 to 20 seconds.  Do 8 to 10 rounds.

The Standing Pelvic Tilt can be done throughout the day to stretch low back muscles.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

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