4 Simple Exercises to Ease Aches and Prepare Your Body for Labor

Pregnancy can bring a lot of joy, but it can also come with discomfort, especially in the later stages. Fortunately, gentle exercises can help ease those aches and pains while preparing your body for labor. These exercises focus on relieving tension in your back, hips, and pelvis, and promoting flexibility and strength.

1. Pelvic Tilts

Pelvic tilts are great for strengthening your core, relieving lower back pain, and preparing your pelvis for labor.
How to do it:

• Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
• Inhale deeply, then exhale as you gently tilt your pelvis upward by pressing your lower back into the floor.
• Hold for a few seconds, then release.
• Repeat 10 to 15 times.

Tip: You can also do pelvic tilts while on all fours or standing against a wall to get the same benefits in different positions.

2. Cat-Cow Stretch

This classic yoga move is perfect for reducing back pain, improving posture, and gently stretching your abdomen. It’s especially helpful as your baby grows and places more pressure on your spine.
How to do it:

• Begin on all fours, with your hands directly under your shoulders and your knees beneath your hips.
• Inhale as you arch your back, dropping your belly toward the floor (Cow pose).
• Exhale as you round your back, pulling your belly toward your spine and tucking your chin to your chest (Cat pose).
• Move slowly between the two positions for 8 to 10 breaths.

Tip: Make sure to move gently, focusing on the rhythm of your breathing.

3. Squats

Squats are excellent for strengthening the muscles in your lower body, improving hip flexibility, and opening up the pelvis. These benefits will come in handy during labor.
How to do it:

• Stand with your feet shoulder-width apart, toes slightly pointed out.
• Slowly bend your knees and lower your body as if you're sitting in a chair, keeping your back straight and your knees behind your toes.
• Hold for a few seconds, then press through your heels to stand back up.
• Aim for 10 to 15 reps.

Tip: Hold onto a sturdy chair or use a wall for extra support if needed.

4. Prenatal Yoga: Butterfly Stretch

The butterfly stretch helps to open your hips, relieve tension in the lower back, and improve flexibility in your pelvis. It's a gentle way to prepare your body for labor while offering relief from the pressure your growing baby places on your hips.

How to do it:

• Sit on the floor with your back straight and the soles of your feet together.
• Hold your ankles and gently press your knees toward the floor with your elbows (only as far as feels comfortable).
• Hold the stretch for 20 to 30 seconds, then release.
• Repeat 3 to 4 times.

Tip: Use pillows to support your knees if you're feeling too much strain.

Why These Exercises Help:

• Promote Flexibility and Strength: Strengthening your core, pelvic floor, and lower body muscles will help make labor more manageable.
• Relieve Common Aches: Exercises like pelvic tilts and the Cat-Cow stretch can relieve the pressure and strain on your lower back, which tends to increase as your pregnancy progresses.
• Prepare Your Pelvis for Labor: Squats and stretches like the butterfly pose help open your pelvis and promote better positioning for your baby during labor.