8 Pregnancy Yoga Poses for Back Pain
Hey, there mama!
Today I am going to give you some pain relieving yoga poses you can do right now to alleviate your back pain.
Practicing a yoga routine or just stretching, in general, is extremely beneficial for you and your baby.
Some recent studies actually suggest that having a regular yoga routine during your pregnancy can reduce stress and anxiety, increases your muscle strength in preparation for childbirth, and improves sleep.
With all these added benefits its no wonder these yoga poses relieve back pain as well.
By stretching your muscles you help the blood circulation throughout your body and by deep breathing you are carrying much-needed oxygen to your baby and also to your own muscles.
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These 8 pregnancy yoga poses will help you with your back pain…
Stand with feet wide, right foot turned out and right heel aligned with arch of left foot; raise arms to shoulder height and out to sides, palms facing floor.
Bend forward from the hips over right leg, placing your right hand on your shin or ankle, as you extend your left arm toward the ceiling, palm facing forward; turn head to look up at ceiling. (source)
Wide Squat with Twist
Step your feet nice and wide and squat down until your thighs are parallel to the ground. Place your hands on your thighs just above your knees and keep your elbows straight. Turn your shoulders towards one side and look over your shoulder. Only twist as much as you can without turning your belly. The straighter you keep your arms, the more you will elongate your spine, so think of length as you twist. (source)
Seated Cross-Legged Forward Bend With Chair
Sit in a cross-legged position on the floor, with a chair facing you. Fold your body forward, as you rest your arms on the chair and your forehead on your forearms. Stay in this position for as long as you need to. (source)
Downward Facing Dog
This variation of downward dog is excellent to help ease upper back and shoulder tension as well as open up the sacrum and lower back. Using a wall keeps your head elevated, too, which is recommended if you experience heartburn. Note: the pictured version is not using a wall. To modify, place your hands on a wall instead of the floor. (source)
In a seated position, with feet on the floor, knees bent, and shoulders relaxed. Slide right flexed foot under left knee, so right knee rests on the floor. Stack left shin on top of right, so left foot rests on right knee and left knee rests on the right foot. Rest palms gently on knee and foot, or bring them together to prayer. For a deeper stretch, hinge forward. Switch leg placement and repeat on the other side. (source)
Wide-Legged Forward Bend
Straighten your knees back to a standing position and point your toes forward. Scoot your feet out so they’re a little further apart. Slowly bend at the hips, stabilizing yourself with your hands on the floor. Then, cross your arms above your head. It’s okay if your elbows don’t touch the floor; just let your torso hang. Shift your weight onto your toes and hold for five deep breaths. (source)
Sitting Side Stretch
The sitting side stretch will open your side waist and pelvis and stretch the hips. “As our bellies get bigger,” Broda reminds us, “it’s important to find as much space in your torso as possible.” (source)
Lie on your left side; this prevents pressure on the vena cava vein, which could restrict blood flow to the uterus. Put folded blankets or a bolster between your knees and feet. Place a thin blanket under your belly, head, and shoulder so you feel supported everywhere. Close your eyes and follow the breath traveling through your body. (source)
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