Prenatal training

Prenatal training

Quick exercise routine to release your back pain now

If you have backache, the Cat-Cow, Childs Pose, and Bird Dog are three fascinating exercises that you can do most days of the week to prevent and release back pain and stiffness.

When you are pregnant, back pain may be experienced at any point; however, it commonly occurs later in gestation as the baby grows. It can disrupt the mom-to-be daily routine or interfere with a good night of sleep.  

And as we grow older, the more likely we are to experience muscle and joint pain, that’s why “about 2% of the U.S. workforce is disabled by back pain” ( This problem is one of the most common reasons people go to the doctor, miss work, or are unable to do their favorite hobbies. It is, therefore, a leading cause to feel unhappiness and depression.  

Fortunately, you can take your own measures to manage, prevent or relieve most of the back pain episodes that you experience. For example, by following the strengthening and stretching routine below, you will be able to live back pain-free and improve a better quality of life. However, depending on the severity of the problem, it should be wise to see a healthcare provider soon instead of figuring it out yourself.

Who should be doing this back workout

You will benefit from this routine if you:

  • are pregnant experiencing back discomfort and have been cleared to exercise by the physician
  • spend a lot of time seated at a desk or standing
  • are a busy mother with a new baby
  • think that you have no time for yourself
  • believe that prevention works and home exercise routines help to improve proper body mechanics and keep your back healthy and functional

Reasons to do this conditioning back training

  • Helps prevent a recurrence of the problem
  • Strengthens and stretches the spine, hips, abdomen
  • Decompress and relax the spine from the day’s stress
  • Promote proper posture
  • Improves stability
  • Increases range of motion

The exercises…how to perform them correctly

Take a break from your busy day and check the video below. Grab a mat, find a place, and go! Complete each exercise for a whole minute, and move on to the next one.

Add this quick back training program 3-4 times a week for a total of 3 minutes. Enjoy and feel good :0)

For a more complete exercise routine that strengthens and stretches your back, you should also target the buttock muscles.

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Contact [email protected] or visit for a more personalized back training program.

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Can I start fitness training now that I’m pregnant?

The answer is YES! When you are cleared to exercise by your physician and you follow a safe training program designed by a specialized trainer in prenatal fitness, you will have a healthier and more comfortable pregnancy.

Let’s cover the type of training you can do, some of the proven benefits you and your baby will enjoy along the process, and three basic exercises that are very beneficial and easy to do.

Type of training and Workout phases

When it comes to exercising during pregnancy, women should engage in “aerobic and strength conditioning training at least 30 minutes on most, if not all, days of the week American College of Obstetricians and Gynecologists (ACOG) However, the workout recommendations will vary to some extent based on the pregnant mother’s previous fitness level and the stage of pregnancy.

For example:

  • “Prenatal Training”: it is done throughout the pregnancy and before birth. It consists of a safe and regular exercise program that keeps the mother-to-be in shape and prepares her for labor and delivery.
  • “Postpartum Training”: it is done after birth when the mother resumes traditional exercise once she’s been examined and officially cleared by the doctor.

When you are pregnant you start to worry about your body weight as you have more food cravings and move slower. You also don’t think you can make it to a workout because you feel fatigued, bloated, and swollen. However, when you incorporate a physical routine on a daily bases, you will notice the physical and emotional improvements and benefits that a good exercise program has to offer to you.

Benefits of exercising during and after pregnancy

For example:

While Pregnant

  • Minimize weight gain.
  • Prevent many common pregnancy discomforts such as low back and SI joint pain.
  • Help to avoid pelvic floor dysfunction, diastasis recti, urinary incontinence, and constipation.
  • Promote better sleep, and increase energy levels (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000).
  • Improve posture, self-esteem, and body image (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000).
  • Decrease feelings of stress, anxiety, insomnia, and depression (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000).
  • Reduce nausea, morning sickness, leg cramps, swelling, and varicose veins.

During Labor

  • Faster and easier labor (Clapp, 1998).
  • Low chances of needing a C-section or other intervention.

After Delivery

  • Bounce back faster and handle the many physical demands of new motherhood with less chance of pain or injury (back, arms and shoulders) (Clapp, 2002).
  • Low risk of postpartum depression.
  • Better quality of sleep.

But wait, there is more…

  • The newborns also improve their cardiorespiratory system, resulting in a higher cardio fitness level that extends into childhood (Clapp & Little, 1995).
  • They are able to maintain lower fat and weight levels as children (Moyer, Reoyo, & May 2016).
  • And they scored higher on general intelligence, memory tests, and oral language tests than children of non-exercising mothers (Reynolds, 2013).

Amazing, isn’t it? ;0)

Basic exercises that you can do by yourself to get started

Cat-Cow is a beginner exercise that requires no equipment and targets your Back and Chest

Bird Dog is an intermediate exercise that requires no equipment and targets your Abs, Back, Butt/Hips

Child Pose is a beginner exercise that requires no equipment and targets your Abs, Back, Butt/Hips, Legs – Thighs

Disclaimer: Before beginning a prenatal exercise routine, speak to your physician about whether it’s safe for you to exercise. 

Let’s Get Started

For safe and effective workouts in preparing your body for the specific stresses of pregnancy, childbirth, and early parenthood, explore my prenatal training programs and services and get in touch.


American Council on Exercise (ACE)

The American College of Obstetricians and Gynecologists(ACOG)

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