Part 2 of the series contains a few more examples of exercises for the lower back. Please be sure to do them carefully and stop if you feel any discomfort. Also, please refer to Pregnancy Exercise for Lower Back Pain (Part 2) slideshow for images of each of the following exercises.
5. Trunk Twist
This exercise stretches the muscles of your back, spine, and upper torso. Sit on the floor with your legs crossed, with your left hand holding your left foot and your right hand on the floor of your side for support. Slowly twist your upper torso to the right. Do the same movement to the lft, after switching your hand (right hand holding right foot and left supporting you). Repeat on both sides 5-10 times.
6. Rocking Back Arch
This exercise stretches and strengthens the muscles of your back, hips, and abdomen. Kneel on hands and knees, with your weight distributed evenly and your back straight. Rock back and forth to a count of 5. Return to the original position and curl your back upward as much as you can. Repeat 5-10 times.
7. Backward Stretch
This exercise stretches and strengthens the muscles of your back, pelvis, and thighs. Kneel on hands and knees, with your knees 8-10 inches apart and your arm straight (hands under your shoulders). Curl backwards slowsly, tucking your head towards your knee and keeping your arms extended. Hold this position for a count of 5, then come back up to all fours slowly. Repeat 5 times.
8. Back Press
This exercise strengthens the muscles of your back, torso, and upper body and promotes good posture. Stand with your feet 10-12 feet inches away from a wall and your back against it. Press the lower part of your back against the wall. Hold this position for a count of 10, then release. Repeat 10 times.
Please refer to Pregnancy Exercise for Lower Back Pain (Part 2) slideshow for images of each of the exercises above.
Be very cautious while exercising and stop immediately if you get light-headed or feel any discomfort.