These days I’ve been experiencing all kinds of unusual pains in my muscles, in my joints, and most days it’s a pain to do anything other than sleep and snore. I’m sure all off that has much to do with the tiny little baby growing in my belly as I transition into a fit mom and while it sure is easy to just sit like a bump on a log and not do much through out my pregnancy, I have made it my mission to beat back pains and find low impact exercises that I can do to keep active and toned. Treatments such as whole body cryotherapy can also alleviate pain and increase the body’s natural healing abilities.

More often than not I have been experiencing a large amount of low back pain and pairing that with the lack of motivation to leave the house, I came up with some moves to strengthen the  back muscles  at home.

Fortunately, you don’t have to be pregnant to get the most from these workouts. They are great for all fitness levels and can be done anywhere. However  IF YOU ARE TRYING TO WORKOUT WHILE PREGNANT, be sure to get the okay from your doctor and if you are beyond 20 weeks do not lie flat on your back for too long. We wouldn’t want you to harm your little angel or cut of his/her blood supply.  In most normal (not at risk) pregnancies, if you were active before you became pregnant you can remain just as active throughout your pregnancy. SO KEEP IT MOVING.

Another mommy movement tip is to avoid deep twisting when pregnant. Typically you want to keep your heart open to the world. Meaning, don’t twist so that you bending into a closed position.


Remember, the goal of this workout is to help strengthen your back and try to beat back pains. Exercise and stretching are two of the most effective ways to prevent and treat back pains. The catch-22 is that the back pains may deter you from exercising. You must fight through.

The moves in this workout will target the muscles of your core since they are often the root of lower back pains. The core muscles include your back, your abdomen, your hips and your buttock because they all work together to support your spine.  (Please consult your doctor if you have acute lower back pains as normal exercise might not be recommended)

You will do each of the moves 20 times on each side and repeat 2-3 times. You can do this workout by itself or add it to a short cardio workout.


As you can see in the printable workout pictures below, I have weights but they are completely optional for this workout. If you need a little bit more resistance feel free to add light weights and if you are just starting out, try it without them.


  1. Extended arm twists:: This is as simple as it sounds. Reach your arms above your heads, with your knees very slightly bent, and Twist from your hips to the right and back to center. Then twist to the left and back to center. Repeat 10 times on each side (or if you’re in for a challenge, try 20 times on each side).   Remember, your lower half does not move.
  2. Ball Planks:: Balance yourself on a ball (or just use the floor if you are new to this). As you hold yourself up, lift the left foot up to the ceiling and bring it back down. Now do the right foot. You can do this as fast or as slow as you want. Just remember to breathe and engage your abs.
  3. Stability Ball Arm Lifts:: During this exercise move you are simply using the stability ball to support and inadvertently strengthen the back. So why not work other muscle groups while doing it. Lie on the stability ball with it being at the curve of your back and if the weights are in your hand (as shown), slowly lift them to straighten your arms and return them back over chest. If you have no weights, just raise your arms  up and extend them back then return to start. 20 times.  Be sure to keep your hips raised and squeeze those glutes.
  4. Back Bends:: With your knees slight bent and your feet hip-width apart. Slowly bend over with (or without) weights until your back is parallel to the ground or until bending no longer feels comfy.  Make sure to keep your back flat (not rounded) and engage that tummy.


workout for back pain