Relieving back pain during pregnancy with yoga
Back pain in pregnancy is very common.
If you are pregnant, you probably heard of the relaxin hormone which helps your body to “relax” (as well suggested by its name) during your pregnancy in preparation for the birth of your baby. Produced by the ovary and the placenta, the relaxin softens and expands the cervix in addition to relaxing the ligaments in the pelvis.
Back discomfort or pain may result from this tension on the joints in your lower back and pelvis. Your lower back's arch is also strained by the weight of your growing baby.
Last but not least, having weak abdominal muscles can also result lower back pain. As abdominals and back muscles work together when bending, straightening or lifting, a weak core can make you prone to back issues.
The good news is that there are ways to prevent or reduce back pain in pregnancy, and prenatal yoga is one! (and a good one, believe me).
Here are 4 things you can do to feel better (prenatal yoga edition)
Strengthen your core
Yes it is safe to do core strength during pregnancy. Some of my favourites prenatal poses (or asanas) that we practise in class are the following.
Bharmanasana (Table Top Pose)
Table top is a very well rounded posture stretched many muscle group including the core
This pose brings balance in the body while the entire muscles in the body are equally stretched. It offers a gentle stretch at the arms, shoulders, wrists, hips, core, thighs, knees and the spine.
Bear pose
Lifting the legs engaging core in Bear pose
This asana strengthens your back, chest, shoulders, neck, and abs, which helps you maintain good posture while sitting or standing by keeping your shoulders back and your lower back in a neutral position.
Parsva Balasana (Bird Dog Pose)
Working core strength and balance in Bird Dog pose
This posture strengthens and stabilises the core, strengthens the lower back, and also help with balance
Tadasana (mountain pose)
More than just standing, Tadasana makes you find your centre, core strength and good postural alignment
Tadasana has so many benefits (while we might think it is only about standing! Oh no no no, it is WAY more than that!) amongst which improving posture and coordination (so important in pregnancy!) and toning core muscles.
2. Practise some side stretches to help the back to open
The idea here is to create openness in the back and in the hips. Stretching and opening the hip flexor muscles can help prevent and treat some causes of lower back pain.
Seated side stretches
Seated side stretch is a simple but very effective pose used in prenatal yoga
Easy but oh so yummy. They also create some space for you to breath (by opening the diaphragm) and for baby to move (hello it starts to feel tight in there!!)
Utkata Konasana (Goddess pose)
Goddess pose to open the hips for some relief for pregnant mamas
It opens the hips, legs, and chest, while strengthening the legs, calves, abs, and knees. Bonus point, it also stimulates the pelvic floor!
Sumo squats with side stretches
Opening the sides of the body, one at the time in a squat position
These will help to activate many group muscles, including the glutes and the lower back muscles.
3. Find ways to release pressure from baby
Baby is growing, belly is growing, posture is changing. Ouch! Sometimes the best way to find some relief is to move baby away from your pelvis and spine. How? Here are a few poses to help.
Marjaiasana (cat pose) alternated with table top (flat spine not to exacerbate your lumbar lordosis)
Rounding the back in a pregnancy Cat helps building core strength, stabilising the pelvis and takes the pressure of baby off the spine
It offers a beautiful stretch of the spine, hips, abdomen while releasing the lower back. This is also great to do to stabilise the pelvis, strengthen the core muscles and move baby in an optimal position for birth. We have a winner here!
Prasarita Balasana (extended child’s pose)
Extended child pose resting 3rd eye on forearms to activate Relaxation Response from nervous system
Great hip opener and spine lengthener, it can be very relaxing and grounding. To practise as much as it feels good.
Upavistha Konasana (wide-legged seated forward bend)
Moving pressure of baby and releasing back pain in pregancy with wide-legged seated forward bend and use of a block
This pose improves flexibility for the hips and helps to stretch the back muscles, back of legs and lengthen the spine.
4. Practise often!
Well, there is nothing else to say. Practice makes progress. You can practice at home or find a prenatal class near you.
Take care of yourselves, beautiful mamas.
With kindness,
Marion x