The Pillow Fort

​Okay, it's not what you're thinking. Although I was known to set this up and watch movies when I was pregnant. Anything for some lower back relief! I learned this trick from my own doula when I was pregnant with my 2nd, and then again while in doula training. It's one of the most valuable things I've learned and I make an effort to pass this on to all of my clients. 

This is a great way to stretch during late pregnancy or even during labor. It's so comfortable, some people have even managed to sleep in this position!

(These quality photos were taken by my then 3 year old.)

You will need:
3-4 pillows
A yoga ball (you can also use a stool, but the ball enables you to rock back and forth)
Blanket (optional to cover the ball)

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​Place two pillows on the ground in a V shape to kneel on. 

​You want the two pillows to be long enough and firm enough that they support your ankles, and keep your knees nice and cushioned. Make sure your feet are hanging off the ends so that you don't crush your ankles.

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​Place another pillow behind your knees so you have something to sit on and are not crushing your knee joints.

​Now relax down into the stretch using the stool or yoga ball for support. If needed, you can place an additional pillow underneath your belly for support. Using the ball, you can gently roll back and forth to stretch on either side.

This is also a really good position to be in for a partner to perform lower back massage. Use thumbs to move in downward motion on either side of the spine, through the sacral area, and then down and out to the sides of the hips. Squeezing the hips may also feel really good in this position. ​