Prevent Lower Back Pain Pregnancy Workout

There is nausea, food aversions, calf cramps, lack of sleep, peeing all the time, black nipples, breast tenderness, heartburn, and then there is BACK PAIN!

Isn’t it crazy all these things we deal with when we are pregnant?

Its good that when we get our little bundles of joy, it all becomes so worth it.  But boy oh boy is it hard sometimes.

As of this post I am 13 weeks pregnant with my second.  And the first one was amazing.  But this one was a little different.  Definitely felt sick for a few weeks, but I am over the hump. But boy does the belly grow a lot faster the second time around.  WOW!

I have been thinking about BACK PAIN as my body is now really beginning to change.  As our bellies get bigger and your body weight shifts, it is incredibly common to start suffering from back pain, and if you have had it you know how painful, frustrating and annoying it is.

But if you exercise during your pregnancy and work your core, you can reduce the pain a ton more.  When I was pregnant with Nico, I worked out until the day I went into labor and though of course I did have some back pain, it was extremely mild.  I remember I had like 7 friends that were pregnant at the same time and they were always complaining of back pain.

I also want to encourage you to make healthy choices when eating.

 FREE 2-Week Healthy Pregnancy Meal Plan

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I know you are probably a little frustrated like most pregnant women, because your OB hasn’t educated you much on Pregnancy Nutrition.  

It’s actually quite frustrating for me…….

Aside from giving you a list of foods you should NOT eat, and weighing you in every week, that is pretty much it.  And it’s insane because what you eat doesn’t just affect YOU!   It affects the baby as well.

Its very easy to say “you have to slow down with your weight gain”, but not give you any tools or resources to help you.

But you have to control what you eat and not use this pregnancy as an excuse to “Eat For 2”.  I mean you don’t by any means have to diet.  I certainly didn’t and I did allow myself some splurges.  I would eat a bagel a week which I normally don’t when I’m not pregnant, I usually stick to oatmeal which I love.  But you just have to make GOOD CHOICES.  You should want to anyways because everything you are eating now is affecting your little baby.  So make good choices girlfriend.

So here is what I’m going to do for you.  I’m going to give you a NUTRITION GUIDE with exactly what to eat, all the RECIPES, good SNACK OPTIONS, etc.  So that you can get an idea of how you should be eating during your pregnancy so that you can be healthy, be creating the best possible environment for your baby, and so that you don’t gain EXCESS WEIGHT so that you are not super uncomfortable all during pregnancy and feeling huge and self conscious.  And so that you can lose all your baby weight fast postpartum.

I made this 2-Week Nutrition Guide to give away for FREE to all my pregos because I work with so many in my Fit Mom-To-Be Workout Program that always have so many NUTRITION questions.  So, I figured I would make this in an easy to read, print and follow way to help you take the guesses out of how to eat optimally during your pregnancy.  

If you follow it and you EXERCISE, you will not just have a great pregnancy but you will feel CONFIDENT, RADIENT, GLOWING.  You won’t be uncomfortable and have aches and pains because you’ve gained so much weight.  You will have an easier labor and delivery.  You will sleep better, have more energy.  And you will seriously decrease your chances of falling into POSTPARTUM DEPRESSION.

If you exercise moderately and safely, you will be able to lose your weight super fast postpartum. 
My PostPartum PicsI did My Fit Mom-To-Be Workouts from the moment I found out I was pregnant until the day before I went into labor and I felt amazing, only gained 20lbs and lost 22lbs within 3 weeks of having my baby.  

Exercising during pregnancyalso helps you speed and ease delivery.  Isn’t that the best news you’ve gotten all day?  My labor was less than 4 hours and I pushed for about 10 minutes.  Thank goodness for those workouts.  Check out what this woman said about my Pregnancy Fit-Mom Workouts.

I can’t wait for you to get this Nutrition Guide, the recipes are amazing, and there are so many different options for snacks. You are going to love it.  Download it here (It’s totally FREE):  PREGNANCY NUTRITION GUIDE.

Pregnancy Nutrition Guide

Before I give you this awesome pregnancy workout, I want to make sure you are following the proper pregnancy nutrition, so check out these tips on pregnancy nutrition and why you should eat.

There are so many benefits to exercise and healthy eating during pregnancy.  Did you know that everything you do during pregnancy affects your baby?

Pregnancy Exercise Benefits

I was so happy that I did My Pregnancy Workouts.  The benefits of exercising during pregnancy are way too many to not do it.  I only gained 20 lbs, barely had back pain, had tons of energy and walked out of the hospital in my jeans.  If you want to workout during your pregnancy and don’t know where to start, I’d be happy to help.

Just try My Fit-Mom-To-Be Workouts and join the hundreds and hundreds of women that are loving them and getting amazing results.

And by the way….. You CAN work your CORE/ABS when you are pregnant.  You just have to do the proper exercises.  I have a ton of Pregnancy Workouts for ABS and Arms, Legs, etc on My Pinterest Boards.  So make sure to go there now and check them out and “follow all” so that you don’ miss any of them.

Her is the reason why your back hurts….  

As your weight starts shifting forward and pulling you forward, your back muscles have to work  A LOT HARDER in order to keep you straight and balanced.  And in the meantime, your ABS are getting WEAKER and more DISTENDED as your belly grows…… Recipe for disaster or may I say…. PAIN!

Here is what we are going to do.

  • Stretch & Foam Roll The lower back, glutes and mid back.
  • Strengthen the ABS.

Prevent Lower Back Pain ABS Workout

  • Plank 30-60 seconds
  • CAT (inhale 5 seconds expand belly, exhale 5 seconds pull in belly- 10 times)
  • Side Plank with Hip Lifts

Stretching & Foam Rolling

You will see that the stretching and foam rolling will make a huge difference.  It will help so much.  And the core exercises during pregnancy are obviously not intended to tighten and tone your belly…. duh LOL.  Its intended to strengthen what is getting very weak, and the plus is that if you do this then the chances of staying with the DREADED POOCH are minimized!

It really does help a ton so make sure to keep this Pregnancy Workout handy and do it often.


By the way, if you haven’t received a list of what you should absolutely not eat during pregnancy, here is a short and cute little CHECKLIST that you can download and print so you can have with you always as a reminder.

Download Checklist

And I was able to get in the best shape of my life even after having 2 kids and I really credit exercising during pregnancy as well as following a healthy diet.
This is me after my second baby, she was about 14 months here.
Fit Mom Bikini Picture

I want to hear from you!  What do you snack on when you are feeling sick or when you felt sick?  What strategies did you use to cook your meals?  What foods bother you or make you feel sick?  Do you have any great recipes for snacks that you use while pregnant?

If I haven’t convinced you yet, see what the NEWS has to say about PREGNANCY FITNESS & NUTRITION.

And this short video will help you to enjoy your pregnancy so much more.