12 Yoga Poses To Relieve Lower Back Pain in Pregnancy

Here are the complete lists of yoga poses to relieve lower back pain in pregnancy.   

According to some researches, between 50% and 80% of all expecting mothers have back pain at some time. 

And the pain usually occurs during the third trimester since your tummy expands. 

Hence, it means that lower back pain is a common issue in pregnancy.

Here’s the yoga poses that pregnancy should avoid.

Wide-Legged Forward Fold​
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image by yogapedia

How it works

Wide-Legged Forward Bend can help to decompress the spine and stretch the hamstrings. 

And both the seated and standing Wide-Legged Forward Fold can help relieve lower back pain during pregnancy.

These yoga poses can link to strengthen the hamstrings, calves, hips, low back, and spine.  

Further, they stretch your shoulders, wrists, forearms, and upper back so that it helps relieve back pain.

How to practice

1. Begin in Mountain Pose. Stand at the front of your yoga mat,  let your feet hip-width apart and distribute your weight evenly between them. Raise your spine and lay the arms at your sides.

2. Turn to straddle pose. Expand your legs 2-3 feet apart to make sure you are standing in a straddle pose with your hands on your hips.

3.  Bend over. When you exhale, bend at the waist and lower your head toward the floor. But make sure to keep your neck relaxed.

4. Place hands on the floor. Stretch your hands to your feet and place your hands on the floor.

5. Hold the poses for 3-5 breaths, and when inhale, release the pose by returning your hands to your hips and bending up from the waist, then raise your body.

2. Half Splits

Half Splits​
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image by yogapedia

How it works

Half Splits Pose stretches the thighs, hamstrings, and groins. It’s suitable for the full expression of the splits that are associated with relief for hip and lower back pain.

How to practice

1.Warm-up. Warm-up at least 5 mins before you do the stretches.

2. Sit on the mat with your legs straight and lock together with your ankles. Straighten your arms and back. Then bend over and touch your toes. Make sure to put your nose on your knees, hold the position for 30 seconds, and then release the pose.

3. Lunges Pose

Lunges
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image by yogapedia

How it works

Lunge pose helps build strength, flexibility and balance, which can also relieve low back pain. 

And the Lunges pose is well-known as one of the easiest yoga poses to relieve lower back pain in pregnancy.  

Also, Lunge can help with sciatica by releasing tension in the hips and groin. 

By the way, yoga block and yoga mat can be the best accessories for this pose.

How to practice

1. Begin in Moutain Pose. Put and take a step toward the front end of the mat.

2. Bending the leg and make sure the knee is at a 90-degree angle. 

3. Leaning forward, place the hands shoulder-width apart on the front foot.

4. Straight up the back leg with the toes firmly grounded into the floor and the heel raised off the mat. 

5. Open the chest while keeping the hips even and shoulders relaxed. 

6. Repeat the pose on the opposite side.

4. Mountain Pose

Mountain Pose
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image by yogapedia

How it works

Standing in the mountain pose that can stretch your back so that it improves one’s posture and may relieve sciatica. 

Mountain pose is one of the simplest yoga poses to relieve lower back pain in pregnancy. What’s more, the mountain pose also helps in boosting the immune system.

How to practice

1. Standing with the feet together. 

2. Straight up the body tall and strong.

5. Downward Facing Dog Pose

Yoga Poses To Increase Immune System Downward Facing Dog Pose
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How it works

Downward-facing dog pose is kind of warm-up pose before practice yoga. 

And this yoga pose can not only strengthen the wrists, arms, legs and shoulders but also grow and lengthen the spine. 

In addition, this pose also increases the blood flow of the body that can help control hair fall and grow your height.

Further, downward facing dog pose is one of the best yoga poses to relieve lower back pain in pregnancy.

How to practice

1. Put the feet and hands pressing into the ground

2. Raise the hips upward to the sky.  

3. Make sure the body forms as “V”.

6. Sunbird Pose

Sunbird Pose
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image by yogapedia

How it works

Sunbird pose is kind of a balancing pose that can lengthen the spine and strengthens the core muscles. 

It also enhances the arms, wrists and shoulders, which results in the alleviation of lower back and hip pain.

How to practice

1. Start from the tabletop pose. Bending on the knees and put the hands with the back parallel on the floor

2. Stretch one arm forward at shoulder level and the opposite leg back at hip level.

7. Cat-Cow Pose

yoga poses to relieve lower back pain in pregnancy-cat
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yoga poses to relieve lower back pain in pregnancy-cow
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image by yogapedia

How it works

The cat-cow pose is a mixture of two poses, and it’s a tender warmup that releases tension in the spine. 

With the spine stretching, the lower back pain will be decreased. Hence, cat-cow is also the simplest yoga poses to relieve lower back pain in pregnancy.

How to practice

1. Begin from the tabletop position, when you inhale, practice the cow pose.

2. Sink your belly toward the floor, and then it will have an arch in the back.

3. Lift the head lifts and gaze is directed upward. 

4. When exhale, ease into cat pose. 

8. Extended Side Angle

Extended Side Angle
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image by yogapedia

How it works

Extended side angle pose is a standing, side-stretching yoga posture to aid the nervous system and strengthen the spine. 

Besides, it has the benefits of relief from back and shoulder stiffness.

How to practice

1. Rest one arm on the one leg or press to the floor.

2. Extend the other arm overhead and forward, and then stretch the side of the body. 

3. Turn the head upward to gaze upward.

9. Butterfly Pose

Butterfly
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image by yogapedia

How it works

Butterfly pose is also known as bound angle pose, which is kind of a gentle pose.

The butterfly pose allows for a stretch of the groin and hamstrings to heal the lower back pain for expecting mother.

How to practice

1. Sit on the sit bones of the buttocks and straight up the back. 

2. Bend the knees, and put the feet together with toes to make sure the arches and heels pressing against each other with the hands laying on the feet. 

3. Retaining the feet together, bring the heels to the groin area with comfort. 

10. Tabletop Pose

Tabletop
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image by yogapedia

How it works

Table pose is an easeful posture that can reduce tension in the spine. With the chest-open can stretch the back. 

Moreover, table pose is one of the best beginner’s yoga poses to relieve lower back pain in pregnancy.

How to practice

1. Kneel on the floor.

2. Parallel the knees under the hips, and the hands under the shoulders. 

3. Flat the back, with the head and neck straightened with the spine.

11. Triangle Pose

yoga poses to relieve lower back pain in pregnancy-Triangle Pose
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image by yogapedia

How it works

Triangle pose is also kind of a standing yoga posture that improves the awareness, balance and flexibility. 

This pose stretches the hamstrings, calves, shoulders, chest and spine, which is famous as the best yoga poses to relieve lower back pain in pregnancy.

How to practice

1. Extend both arms vertically and spread apart the legs with the 90-degree angle lead foot. 

2. Bend the upper body toward the lead foot

3. Reach one arm toward the floor and the other toward the sky

12. Child’s Pose

yoga poses to relieve lower back pain in pregnancy-Child’s Pose
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image by yogapedia

How it works

Child’s pose gently spreads the hips, thighs, back, arms, shoulders and neck, and helps to instant lower back relief. Also, child’s pose helpimprove kidneys function.

If your forehead does not reach the floor, a yoga block or blanket can be used to support the head. 

Child’s pose is famous as one of the easiest yoga pose to relieve the back pain in pregnancy.

How to practice

1. Sit back on the heels with the knees hip-width apart with the arms rest on the floor.

2. Bend toward the torso and stretch the arms overhead and the forehead.

3. Bring back the armrest on the floor and make sure to relax the shoulders and neck.

Now it’s your turn to comment:

Which yoga poses are the best one for the expecting mother to relieve the lower back pain?

Or,

If you have any questions about the post.

Please leave us a reply below.

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12 Yoga Poses To Relieve Lower Back Pain in Pregnancy
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12 Yoga Poses To Relieve Lower Back Pain in Pregnancy
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Yoga Poses to Relieve Lower Back Pain In Pregnancy. Lower back pain is a common complaint among expecting mothers. These yoga poses help.
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