Moving gently between arching and rounding your back helps unlock tightness and create space through the whole spine. How to do it: Begin on hands and knees Inhale as you lift your chest and tailbone (cow) Exhale as you round your spine (cat) Move slowly and follow your breath for 5–6 rounds.

Pregnancy Guide Week 28: Pregnancy Back Pain Relief Tips and Exercises

WELCOME TO WEEK 28

Back Feeling Tight or Strained?

This week, Ema shares three easy stretches you can do at home to release pressure on the back, create space, and feel more grounded in your body again.

Understanding Where the Tension Is Coming From

Your spine and hips are adjusting to carry more weight and your abdominal muscles are no longer doing as much of the heavy lifting. That strain often lands in your lower back.

You don’t need a complicated routine, just a few moments of mindful movement can help ease the discomfort.

Moving gently between arching and rounding your back helps unlock tightness and create space through the whole spine.

How to do it:

Begin on hands and knees
Inhale as you lift your chest and tailbone (cow)
Exhale as you round your spine (cat)

Move slowly and follow your breath for 5–6 rounds.

With your knees wide and arms extended, this pose gently decompresses the lower back while inviting your nervous system to slow down.

Try this:
Sink your hips back toward your heels. Let your head rest on a pillow or the floor. Breathe deeply into your back body.

A gentle fold can help release pressure through your hips and lower spine, especially after sitting for long periods.

Try this:

Sit with your legs apart, spine long, and slowly lean forward. Support yourself with a pillow under your chest or arms if needed. Let gravity do the work.