Are you pregnant and experiencing lower back pain? Or maybe your postpartum with back pain. You may be experiencing back pain due to:

-Carrying more weight than normal due to pregnancy

-Sitting at a desk all day and not moving as much as you should

-Your core is not functioning as it should

Try these exercises to help ease the pain--

*Child's pose: Begin by kneeling on the floor. Bring your knees together and your butt to your feet. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat. Extend your arms straight forward.

This pose is so relaxing to me, it really helps me unwind and it's also a great meditation pose. 

*Cat / cow: Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.

Begin by moving into cow pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Draw your shoulders away from your ears.

Next, move into cat pose: As you exhale, draw your belly towards your spine and round your back toward the ceiling. Inhale, and come back into cow pose, and then exhale as you return to cat pose. Repeat 20 times. 

*Squat to stand: Stand with your feet hip width apart. Squat down until your butt is parallel to the floor, and sit your butt back like you're sitting in a chair. Don't let your knees go further out than your toes. Stand, repeat 10 times. 

*Deep squat: Hold a stable chair or couch throughout this exercise. Squat down and put your butt way back like you're sitting in a chair. Squat down as far as you can. Repeat 10 times. 

These stretches /exercises can be done daily.