Cobbler Pose

• The cobbler pose is a yoga position that can relieve strain on the lower back as well as open up the pelvic area. Sit on the floor, and support your back by positioning yourself against a wall. Bring your feet in toward each other until the soles are touching. Hold this pose for about five minutes, then gently push your knees toward the floor as far as is comfortable. Hold for another five minutes.
  
  

Pelvic Tilts

• Lie on your back with your knees bent and your feet flat on the floor. Position your arms at your sides with your palms against the floor as well. Gently press the small of your back against the floor as you exhale. Inhale as you relax and return to your starting position. This exercise can be performed in this manner up until the fourth month of pregnancy. At this point, perform the exercise by standing against a wall and pressing your back toward the wall.
  
  

Aerobic Activity

• Check with your doctor to make sure that aerobic activity is safe for you during your pregnancy. Most expectant mothers can participate in mild to moderate exercise and will experience less lower back pain as a result. Aerobic activities increase your heart rate and respiration. Choose exercises that are low impact and easy on your body, such as walking, swimming and riding a stationary bicycle. Aim for three 15- to 20-minute exercise sessions per week.
  
  

Heel Sit

• Lower yourself onto your hands and knees. Your palms should be flat on the floor. Slowly sit backward until you are resting on your heels. Your hands should still be on the floor. Hold this position for 5 to 10 seconds. Then stretch one arm at a time forward by sliding your palm forward across the floor. Once your arm is extended, hold for another 10 seconds, and then switch arms. Perform these movements slowly, and do not push yourself to the point of pain.
  
  

Dromedary Droop

• Get on your knees with your palms flat on the floor. Your head should be level with your back and shoulders, and you should be facing downward. Tighten your stomach muscles and buttocks, arch your spine and let your head droop downward. Hold this position for several seconds, and slowly return to the starting position. Repeat this three to five times.