Nothing seems more soothing than stretching your back when you get tired. It’s a magic trick that provides instant relief. But what about cracking your back while pregnant?
Is it safe, and most importantly, can twisting your back can cause a miscarriage? In case you have all these thoughts in your mind, then here is your quick answer:
You can crack your back while pregnant as long as you are not over-stretching. In the third trimester, it is best to consult with your physician first. But generally, it is not bad for the baby and won’t cause a miscarriage.
But what does it mean by “as long as you’re doing it right”? Is there a specific way to crack your back while pregnant? Well, to know all the answers in detail, stick to your seat and keep on reading for proper information.
Is it safe to crack your back while pregnant?
Yes, it is safe. But it would be more difficult as compared to the normal days due to the baby bump. It is best not to crack deeply and often during the third trimester, just to measure extra safety precautions.
Can back cracking while pregnant cause a miscarriage?
No, it is not the case or backed by any scientific evidence. Generally, it is bad to crack several times every day, as doing it excessively can lead to joint instability.
But, overall, there is no specific threat related to doing it during your pregnancy as long as you are doing it the right way.
How can I crack my back while pregnant?
As I have mentioned earlier, there is no harm if you’re doing it in the right way. But what is the right way; Luckily, there are 9 poses for your back pop that are tested by several mothers and have proven results.
| Pose Name | Best For | When To Avoid |
| Child Pose / Balasana | 1st and 2nd trimester | During 3rd trimester |
| Cobra Pose | 1st and 2nd trimester | During 3rd trimester |
| Cat Cow Pose | Whole Period | – |
| Lying Down Twist | Whole Period | – |
| Ab Crunch | 1st trimester | 2nd and 3rd trimester |
| Seated Side Stretch | Whole Period | – |
| Leg Hamstring Stretch | 1st trimester | 2nd and 3rd trimester |
| Seated Spinal Twist | 1st and 2nd trimester | During 3rd trimester |
| Shoulder Opener | 1st trimester | 2nd and 3rd trimester |
| The Bridge Pose | 1st and 2nd trimester | During 3rd trimester |
Most of them are safe during the whole pregnancy, but mothers with complicated pregnancies must avoid the cobra pose to pop their back.
Three Common Ways To Crack Your Back During Pregnancy
So, for pregnant women, this all sums up in two ways;
- Crack your back lying down
- Crack your back standing up
- Sitting on the chair and cracking
Well, to tell the truth, it is also worth mentioning that you can easily lie down in the first and almost the whole 2nd trimester. But you’ll face difficulties during the 3rd trimester.
Speaking of my personal experience, lying down and standing up is very difficult in the 3rd trimester.
10 Effective Ways To Crack Your Back
It may sound unusual, but there are certain ways that will soothe your sore muscles and stiffness. Have a quick look at each of them and know how to do it in the right way.
1. Try Child Pose, a.k.a Balasana
Sit on the floor and start kneeling in the forward position. Touch your nose with the floor and move your shoulders around a little.
Be in the same position for 20 seconds. Keep in mind that this pose is not suitable for mothers with big baby bumps.
2. Cobra Pose
It is a great yoga exercise that works wonders for back pain. Lie on your stomach and take a deep breath.
Then press your palm against the floor and lift your back up, making an arch. It is best to avoid it during the 3rd trimester.
3. Cat Cow Pose
Undoubtedly, it is the easiest and safest way to pop your back. It is great for flexibility and spine health.
Kneel on the floor and then be on your “all fours” like a toddler or cat. Slowly, move forward and backward, and shift your weight gradually.
4. Lying Down Twist
This simple pose is great for your health. After trying it, you’ll feel relaxed right away. The best part is you can do it as much as you like.
Lay on the floor and start twisting your legs in the right and left directions. You can also lift your legs gradually and move them around for instant relief.
5. Ab Crunch Pose
Before you read any further, we like to guide you that this pose is only suitable for the 1st trimester only. Take an inflatable exercise ball and place it in a sturdy place.
Then, lay over it and start moving gently. While lying on the ball, don’t rush things and ensure your balance.
6. Seated Side Stretch
The seated stretch pose is easy and suitable for all 3 pregnancy trimesters. The cherry on top is you can do it while sitting on your bed or sofa.
Sit crossed legs and place one hand on the flat surface (floor/bedding). Then, lift your other hand in the air and gently move your shoulders 360 degrees.
7. Leg Hamstring Stretch
This back-cracking pose is worth trying during the first trimester. All you need to do is sit on the floor and extend your legs diagonally.
Then, try to touch your feet with both hands. Do this 5 times with both legs. You can also do it with a single hand only.
8. Seated Spinal Twist
This pose greatly resembles the side stretch. Alike it, you don’t need to sit particularly on the floor or hard surfaces.
Sit tightly and spread your legs. Then, place one cross of your hands and twist your back several times in the opposite direction.
9. Shoulder Opener Pose
If you don’t want to sit on the floor, then this exercise is for you. Furthermore, this pose is great for your lower back pain. Place a chair in front of you and kneel down, holding the chair’s back.
Don’t apply much pressure as the chair may lose its balance. That’s why it is best to ask someone to sit on the chair before doing this pose.
10. Embrace The Bridge Pose
This pose is great for cracking your pelvic and lower back area. But for many mothers, it might be difficult to strike this pose. That’s why it is best to ask someone for help.
Lay straight on the floor and connect your feet with each other. Then slowly raise your belly and lower body in the air. Be in the same position for 10 seconds.
Easiest Way To Crack Your Back During Pregnancy
Being a full-time writer, I have to read and write a lot during my pregnancy. I used to have a severe inclination for cracking. This is when I found the best solution that is safe, reliable, and easy.
- Sit on a chair with a hardback
- Twist your upper body for a maximum of 5 seconds
- Move your shoulders slightly
It is an easy and simple way to ease your tensions. But you should use a chair with arm support.
Back Cracking While Pregnant FAQs
Is it bad to crack your back while pregnant?
No, as long as you are not doing it often, it is safe. You might feel a little discomfort due to extra weight, but it is quite normal.
Can you crack your back in early pregnancy?
Yes, it is safe to crack your back in early pregnancy. You should measure precautionary steps only at the start of the 3rd trimester.
Is it bad to crack your back every day?
Cracking your back might hurt. If you’re not doing it for over 3 minutes, then it’s safe and won’t hurt.
Can cracking your back hurt the baby?
No, back cracking won’t hurt your baby. It is a common myth that it may cause miscarriage. But all the myths are not backed by any scientific evidence.
Wrapping It Up!
It is safe to crack your back as long as you’re doing it the right way. Even on normal days, it is not safe to crack your back often or after every hour.
Early water breaking or miscarriage are some common myths that are often associated with popping your back. But there is no scientific evidence. So, be assured that you’re not hurting your baby.
Well, in the meantime, be safe and keep on loving your baby (bump)!
