Regular exercise is crucial for managing back pain, but certain adjustments can make it safer and more effective during pregnancy and postpartum.

1. Deadlifts

Deadlifts are a fantastic way to strengthen your posterior chain, but proper form is critical to avoiding additional back strain.

• Form Tip: Keep your shoulders stacked over the bar throughout the lift, and avoid overextending your hips at the top.
• Core Engagement: Exhale strongly as you stand to activate your core and reduce spinal pressure.
• Modifications: Adjust your range of motion (e.g., use blocks to raise the bar) or switch to a kettlebell deadlift for more control.

2. Squats

Squats are a functional movement, but they can be tough on the lower back if not properly adjusted.

• Modify as Needed: Elevate your heels using a plate or wedge. This shifts the load to your quads and decreases lower back strain.
• Range of Motion: If deep squats feel uncomfortable, reduce your squat depth while maintaining proper alignment.

3. High-Impact Activities (Running, Jumping, Plyometrics)

These activities are more demanding on the body and may need to be scaled back during early postpartum recovery. As a pregnancy & postpartum personal trainer, and having had 2 kids myself, I TOTALLY understand the challenges that come with these exercises – BUT – there are plenty of modifications and progressions to get back to feeling great while doing these.

• When to Reintroduce: High-impact movements are often better suited for later postpartum stages once core and pelvic stability have improved. 
• Technique Tip: Lean slightly forward and keep your chest over your toes to redistribute pressure and reduce strain on your lower back.

4. Farmers Carries

Most women I’ve worked with over the years have thought this exercise to be CRAZY before getting pregnant and sometimes while pregnant. But, after giving birth and having to hold their child and move around or lug them around in a car seat, they quickly understand the real-world application of this simple exercise! It’s a great way to build stability throughout the body but especially through the core and allow each mama to feel more comfortable and confident walking with any type of weight in one arm.

• When to Reintroduce: Depends on the pregnancy and birth. Best to consult with pelvic floor physical therapist, doctor or with me, especially if we’ve worked together throughout pregnancy (which this exercise would be a part of the weekly routine). 
• Technique Tip: Maintain posture as you walk with weight and avoid swaying. Start with a lighter weight and shorter distance if you’ve never done it before. As you get comfortable, increase distance and/or weight while maintaining the same upright, calm posture.