Pregnancy is a magical process. Not only because a new human grows inside you, but your body and mind also go through constant changes. Although there are many beauties in it, you also feel many discomforts and aches in pregnancy, especially in your back. That’s why practicing pregnancy yoga for back pain is one of the most helpful methods for expecting mothers. The poses we go through in this article help relieve back pain. They will also allow you to safely maintain your flexibility and strength as your pregnancy progresses.
What Causes Pregnancy Back Pain
Before we go through the best yoga poses to relieve back pain during pregnancy, let’s first see what it is caused by. It’s important to know what changes in your body trigger back pain. You will be able to understand exactly why pregnancy yoga for back pain can be so relieving and beneficial. A large part of the issue is weight gain, which is mainly concentrated in the front part of your body – the belly and the breasts. That shifts your center of gravity forward, which can change your posture and increase pressure on the spine. When you do yoga poses to relieve lower back pain in pregnancy, you’re also gaining flexibility.
Your back will also be stronger and be able to better support your body. Except for the additional weight, relaxin can also cause back pain. This hormone elevates in pregnancy and its role is to relax the joints and make your pelvis wider for the birth process. However, it relaxes all the joints and muscles, including those in your back. That in turn can make it harder for your back to properly support the weight of your front body. Abdominal separation, sedentary lifestyle, and even stress can further aggravate back pain. By doing pregnancy yoga for lower back pain throughout the process, you will stretch, strengthen, and balance your body. You won’t only ease pain, but also feel more relaxed and in touch with your breath and mind.
And though yoga can help, it’s also important to adapt it to your current state. That, of course, means you should listen to your body. It also means focusing on certain poses can prove more beneficial and helpful for you. In the next chapter, we will go through yoga poses for pregnancy back pain that you can do safely and which will help you physically and emotionally prepare for labor.
These poses are ideal to do during pregnancy, as they work on both the strength and flexibility of your hips and back. To feel the most relief, incorporate the poses in a sequence and do them in the order they are listed here.
Even when you’re not pregnant anymore, you still need to adapt your practice.
Everyone goes through different processes after childbirth, but here we will focus on doing yoga for post-pregnancy back pain.
It is possible that you still struggle with back pain or that you only decided to try yoga after birth. Except for the above yoga stretches for pregnancy back pain, here are a couple of more things you can do in both cases.
While back-focused poses can still be helpful, in your postpartum period it’s also important to rebuild abdominal muscles and the pelvic floor.
Regardless of what you do, remember to be gentle to your body. Approach the practice with patience and give yourself as much time as you need to rebuild your strength.
Without further ado, here are some core strengthening poses you can add to your yoga for post-pregnancy back pain:
Is yoga good for back pain in pregnancy?
Yoga is a powerful way to release back pain in pregnancy. It builds both strength and flexibility in your abdominal, pelvis, and back muscles. That will help you maintain good posture and release tension that can build up in your back. Yoga also incorporates a lot of hamstring stretches which can further ease lower back pain.
Does a yoga ball help middle back pain during pregnancy?
Yoga ball is a great tool to help with middle back pain in pregnancy. You can use it to gently strengthen your muscles but also to stretch and lengthen them.
The best exercises for pregnancy are those where your legs are elevated on the ball. You can try raising to a bridge variation or do gentle twists. These exercises increase back strength which can help you with your posture to eliminate chronic back pain.
How can I relieve back pain during pregnancy?
There are many natural methods you can use. Firstly, you can practice pregnancy yoga for back pain with some poses we listed in the article. Simply taking some time to breathe and meditate can also be helpful. Finally, it’s a wonderful idea to occasionally treat yourself to a massage for full-body relaxation.
Which yoga is best during pregnancy?
Gentle yoga classes like restorative and hatha yoga are the best choice in pregnancy. Many teachers also offer prenatal yoga classes.
If you’re in your starting months and want to do a more challenging class, make sure you tell your teacher you’re pregnant. They will be able to advise you if the class is suitable for you.
You can also practice yoga at home. Create your sequence with our yoga poses for back pain during pregnancy or try finding a video that focuses on prenatal yoga.
Which yoga poses to avoid during pregnancy?
Yoga can be helpful throughout your pregnancy, but it would be best to avoid some poses:
- Poses that put a lot of pressure on your belly, like the bow pose
- Closed twists that compress your stomach, like the revolved triangle
- Intense abdominal poses, like full Navasana
- Deep backbends like full wheel
We added safe alternatives for these poses throughout this article. Also, many of these poses can be modified, to make them more gentle for your body. For example, you could bend your knees in Navasana and replace the full wheel for a bridge pose.
Is it safe to bend during pregnancy?
There is a lot of misconception about bending during pregnancy, as many people believe it can harm the baby or your body. Except if your doctor told you to avoid it for a specific reason, it is safe to bend in pregnancy. However, it will also become increasingly harder in the third trimester. You could lose balance or strain your back due to the weight in your stomach, so it might be best to avoid deep bends in that period.