Pregnancy Yoga For Back Pain

Having pregnancy backache? You are not alone. With all the discomfort of pregnancy, back pain is also a common ailment that every pregnant woman experiences in the early stages of her pregnancy. What's the solution?

Yoga.

woman in park in yoga pose

There are so many healthy exercises that you can try to relieve your back pain but doing yoga can have awesome outcomes when it comes to relieving back pain due to pregnancy.

Yoga is considered one of the most relaxing forms of exercise for a pregnant woman. Its soothing properties work incredibly to reduce pregnancy back pain.

This article will provide you with a step-by-step guide to some of the best and easy positions to get immediate and long-lasting relief from pregnancy back pain.

But before moving on to the steps let's discuss the reason for back pain during pregnancy.

WHY IS BACK PAIN COMMON DURING PREGNANCY?

As you know, pregnancy has many side effects. It can affect you both mentally and physically. It also causes a change in the ligaments of your body.

During pregnancy, your ligaments will naturally soften to prepare your body for labor. These changes put a strain on the joints of the lower back and pelvic region which leads to back pain.

TIPS TO PREVENT BACK PAIN DURING PREGNANCY

There are many ways to ease back pain during pregnancy. Here is a list of some of the effective and proven tips that you can try to avoid this discomfort:

  • Avoid lifting heavy objects
  • Wear flat shoes so that your body weight is distributed evenly
  • Move your feet when you turn to a side
  • Use a comfortable mattress
  • Avoid bending. Bend your knees and keep your back straight if you have to pick or lift something
  • Get enough rest, especially during the last stages of your pregnancy
  • Practice yoga

Talking about yoga, let's move on to pregnancy yoga positions.

PREGNANCY YOGA POSITIONS FOR BACK PAIN

Following are some of the easiest and simple yoga positions for pregnancy back pain:

1.  ANKLE-TO-KNEE POSE

This hip opener works well to relieve back pain. This position creates space for your belly and opens up your back which relieves tension in your glutes and muscles.

STEP-BY-STEP GUIDE FOR ANKLE-TO-KNEE POSITION:

  1. Sit with your feet on the floor, bending your knees. Keep your shoulders relaxed.
  2. Now, slide flexes your right foot under your left knee, so that your right knee rests on the floor.
  3. Now, stack your left shin on top of your right in a way that your left foot rests on your right knee and your left knee rests right foot.
  4. Stretch your arms in front of you over your knees and feet.
  5. Hinge forward gently for a deep stretch.
  6. Switch legs and repeat the same method.

This video provides a bit of warm up before getting into the ankle-to-knee stretch

 

2.  SEATED SIDE BEND

Any kind of side bend yoga can help to ease back pain during pregnancy. You can go with either crossed or open legs.

STEP-BY-STEP GUIDE FOR SEATED SIDE BEND

  1. Sit in an upright seated and comfortable position.
  2. Your legs should be either crossed or folded in a half-lotus pose.
  3. Your right hand should rest comfortably on the floor.
  4. Now, stretch your left arm straight up and slowly bend it to the right.
  5. Now gaze up at your left hand while focusing on the rotating upper torso.
  6. Once you bend to a side, lower onto your right forearm for support.
  7. Repeat the same on the other side.

 

3.  STANDING FORWARD BEND

This is another great and simple pregnancy yoga position for back pain. The forward bend with your feet a little wider than hip distance also helps you feel so relaxed.

STEP-BY-STEP GUIDE FOR STANDING FORWARD BEND

  1. Stand with your feet wider to more than your hip-width.
  2. Now, slightly bend your knees
  3. Now, bend forward at your waist allowing your head to drop toward the yoga mat while keeping your knees loose.
  4. Try to get your hands as close as possible to the floor. Don't worry if you can't reach the floor. The important thing is to relax so that you elongate the spine.
  5. If you’re looking for a little challenge, hold your elbow with the opposite hand to elongate your spine.
  6. Take a few deep breaths.
  7. Now, switch your arm grip to cross your opposite arm on top.

 

 

4.  THE GODDESS POSE

The goddess pose includes the opening of your hips. This is a great exercise if you spend most of your time sitting at a desk.

STEP-BY-STEP GUIDE TO GODDESS POSE

  1. Stand with your feet wider than hip distance apart with your toes facing outwards.
  2. Now, raise your hands above your head and your palms facing inwards.
  3. Now, bend your knees like you are going to do squats and arms so that the upper arm is parallel to the floor.
  4. Hold the pose and take deep breaths for several seconds.
  5. On exhaling straighten your arm and legs.
  6. Repeat a few times

 

5.  SUMO SQUAT

You can easily turn goddess poses into sumo squats.

STEP-BY-STEP GUIDE TO SUMO SQUAT

  1. While remaining in the same legs and feet position as the goddess, lean to the right and rest your right elbow on your knee.
  2. Now, practice side stretching by extending your left arm above your head.
  3. Hold for several breaths before you go back to the center position.
  4. Repeat the same on the other side.

 

6.   WIDE SEATED FORWARD FOLD

It is one of the most recommended pregnancy yoga poses to ease back pain. It helps with opening your hips and stretching your legs.

STEP-BY-STEP GUIDE TO WIDE SEATED FORWARD FOLD

  1.  Sit on the floor with wider legs.
  2. Flex your feet and hold them flexed.
  3. Walk your arms forward gently, only until you are comfortable from a deeper stretch
  4. If you can, rest your forearms on the floor while practicing the pose for an even deeper stretch.

 

7.  TABLETOP

In this pose, you need to stretch your back and open up your shoulders. It is one of the great balance exercises to practice while pregnant and also helps to relieve back pain.

STEP-BY-STEP GUIDE TO TABLETOP

  1. Start on all fours on the floor. Make sure your hands are below your shoulders and your knees below your hips.
  2. Make sure you lengthen your spine in a neutral position – your not arching your back or curving it upwards.
  3. Now, start taking deep breaths and slowly lift one arm until it is positioned parallel to the floor.
  4. You need to keep your neck aligned with your spine.
  5. Hold the position for 5 breaths and slowly lower down.
  6. Then you can repeat the same thing with the other arm and then the legs.
  7. If your balance is good, you can also try extending opposite arm and leg at the same time.
  8. Take a rest and repeat the pose.

 

8.  CHILD'S POSE

The child's pose is a quite famous pose yoga for reducing both back and shoulder pain. Practice this pose and kick out your back pain immediately.

The pose provides extra support and creates a lengthening between your vertebrae and tips region which helps to relieve compression in your joints and prevents back pain.

STEP-BY-STEP GUIDE TO CHILD'S POSE

  1. Get down on your fours. lean back on the ankles and extend your arms forward with your palm flat on the floor.
  2. The knees are open to accommodate your pregnancy belly.
  3. Try to get your forehead resting on the floor.
  4. Now, start breathing slowly and deeply.
  5. Hold the pose for a few breaths and repeat the same.

 

9.  DEEP BREATHING

Deep breathing is another relaxing pregnancy yoga for back pain. This position also helps to get a straight spine in your incubation period.

STEP-BY-STEP GUIDE TO DEEP BREATHING

  1. Sit in a comfortable position on a mat or chair.
  2. Now, start taking full, deep breaths from the base of your belly.
  3. Deep full body breathing is quite effective to find the best posture that relieves tension in your back.

 

10.   CAT AND COW POSE

 You will need to start with a neutral spine for this pose. It is very effective for back pain during pregnancy.

STEP-BY-STEP GUIDE FOR CAT AND COW POSE

  1. Get into the beginning tabletop position on all fours
  2. Round your back through your shoulder while exhaling.
  3. Tuck your chin to your chest and press it downwards with your hands.
  4. Return to a neutral back position
  5. Inhale and extend your back the other way rolling the shoulders back and dropping the belly with your head looking up
  6. Repeat it by moving between flat backs on inhale to attain the cat pose before moving to the next step.

 

11.  LOW LUNGE

A low lunge is another great pose for easing your back pain. The position completely stretches your hip flexors which cause is a major cause of back pain when too tight.

STEP-BY-STEP GUIDE TO LOW LUNGES

  1. From the table top position on hands and knees, step one foot forward either and between or to the outside of your hand.
  2. Now step onto the ball of the other foot, making your way into a low lunge. Alternatively, you can extend the back foot on the knee.
  3. Breathe into the thigh as you feel the stretch.
  4. Slowly and gently return to tabletop position and relax into child’s pose for a couple breathes
  5. Repeat with the next side.

 

12.  SUPPORTED FISH POSE

 This super amazing pose is the favorite one of many pregnant women because it is very simple and easy. Furthermore, it greatly helps to relieve back pain during pregnancy.

STEP-BY-STEP GUIDE FOR FISH POSE

  1. Lie down on your back with straight legs.
  2. You can bend your elbows back to keep your forearms on the floor.
  3. With an inhale, lift your chest while pressing your forearms into the floor.
  4. Now press forward through your feet while keeping your toes flexed.

 

Final Thoughts 

Pregnancy is filled with many unique experiences but if you stay active you can easily cope with any kind of situation. Moreover, an active body has several benefits for both the pregnant woman and her growing infant.

All of the above-mentioned yoga poses can help to ease back pain and also keeps you active. You can practice all the poses individually during your pregnancy.

 

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