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8 Pregnancy Yoga Poses for Back Pain

8 Pregnancy Yoga Poses for Back Pain

Pregnancy yoga poses for back pain. First time pregnancy tips | Pregnancy workout plan | Tips for new moms. #pregnancy #habitatformom

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.

But wait! Are you still preparing for your baby? Feeling stressed about getting everything done before baby arrives? The Nesting Planner will have you totally organized and prepared in no time.

These 8 pregnancy yoga poses will help you with your back pain…


Triangle Pose

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)

Ankle-to-Knee Pose

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)

Relaxation Pose


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)

If you liked this helpful article and are feeling a little lost about how to prepare for your new baby, you should check out The Nesting Planner!

It is an amazing solution for you to stay on track throughout your entire pregnancy. It also comes with an easy to navigate Breastfeeding Handbook for beginners that will help you let go of your worries and lays out everything you might encounter in the first few months of your breastfeeding journey.

You can also sign up for some amazing FREE Email courses located at the bottom of the product description pages.

You can check out the Nesting Planner here.

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About The Author


Hey there! Jennifer here, and I run this website. I am a mommy to one amazing awesome boy named Nicholas and hold 4 certificates in childcare and development. I created this website to provide useful information about pregnancy and parenting, spark inspiration and help you live a better life as a mom!

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