Best Yoga Poses to Ease Back Pain in Pregnant Women

Back Pain - Ozark Orthopaedics - NW Arkansas

Best Yoga Poses to Ease Back Pain in Pregnant Women

Back pain is very common during pregnancy, especially during the early stages.

Why is back pain common during pregnancy?

A woman’s body goes through a lot of changes during pregnancy. One of them is the change in the body’s ligaments. They naturally become softer to prepare the woman for labor. This change can put a strain on the joints of the lower back and pelvis, making pregnant women more prone to back pain.

How to ease back pain?

Luckily, there are several ways to ease back pain during pregnancy. This includes:

  • Avoiding lifting heavy objects
  • Wearing flat shoes to evenly distribute the weight
  • Moving your feet when you turn (this keeps your spine from twisting)
  • Using the right mattress
  • Bending your knees and keeping your back straight when picking or lifting something from the floor
  • Getting enough rest especially if you’re approaching the last stage of pregnancy
  • Practicing yoga

Speaking of yoga, here are some of the best yoga poses for relieving back pain during pregnancy:

1. Goddess
The Goddess pose works to open up the hips. It’s a great pose to practice if you spend a lot of time of the day sitting at your desk.

How to do it: Begin with your feet about three feet apart and toes facing outward. Bend your knees as if you’re going to do a squat, then raise your hands above your head with your palms facing inward. Hold this pose while breathing deeply for several seconds.

2. Sumo Squat
From the Goddess pose, you can transition to the Sumo Squat.

How to do it: Without changing your legs and feet position, lean to your right and rest your right elbow on your knee. Have a nice, good side stretch by extending your left arm above your head. Hold for several breaths before releasing back to the center/neutral position. Repeat on the other side.

3. Wide Seated Forward Fold
This pose is one of the highly recommended poses for easing the discomfort from the growing belly.

How to do it: Begin by sitting on the ground, with your legs separated as wide as you can. With your knees slightly bent, flex your feet, and slowly fold forward. If you can, rest your forearms on the ground.

4. Tabletop
The Tabletop pose stretches your back and opens up the shoulders. It’s a great balance exercise.

How to do it: Begin by sitting on the floor with your knees bent and feet hip-width apart. Position your hands on the floor, behind you, with the fingers facing away from you. Take a deep breath and slowly lift your hips until your body is positioned parallel on the floor.

Keep your neck aligned with your spine by looking straight at the ceiling. Hold for five breaths before lowering down. Take a rest before repeating the pose.

5. Child’s Pose
The Child’s Pose is a famous yoga pose that’s perfect for both the back and shoulders.

How to do it: Come on all fours. Lean back on your ankles and reach your arms forward, with the palms flat on the floor. Rest your forehead on the floor and breath deeply. Hold this pose for several breaths.

Contact and consult your doctor before practicing or performing the yoga poses to prevent any injuries.