Malvi Naithani | 900-hour certified yoga instructor | 14+ years of experience | Ministry of Ayush certified prenatal & postnatal specialist. Know more about Malvi.
Pregnancy is a beautiful and life-changing journey, but it often comes with its share of discomfort. For many expectant mothers, one of the most common and recurring challenges is back pain. Being a mother and Ministry of Ayush certified prenatal & postnatal specialist, there is no better person to advise on yoga asanas for pregnancy back pain relief.
Why Does Pregnancy Cause Back Pain?
As the body undergoes significant changes to accommodate the growing baby, the extra weight and altered posture can put a strain on the backbone.
The reasons for back pain in expectant mothers are:
- Weight Gain: The growing weight of your baby, placenta, and fluids puts extra pressure on your backbone and pelvic muscles.
- Hormonal Changes: Your body releases a hormone called relaxin, which softens ligaments in your pelvic area to prepare for childbirth. This hormone can also loosen the ligaments supporting your spine, leading to instability and pain.
- Changes in Posture: As your baby grows, your centre of gravity shifts forward. This can cause you to lean back to balance, creating a curve in your lower back.
- Upper Back Pain: Sometimes, the way you sit or stand to carry the extra weight can cause you to hunch forward, which also leads to pain in your upper back.
Can I Stretch While Pregnant?
Yes, you can, and you should! Gentle stretching is one of the safest and most effective ways to manage pregnancy discomfort. Avoid overstretching to prevent injury.
Do you have any doubts or questions about this article?? I am Malvi Naithani, the author, and I would love to hear from you. Send us your question now!
5 Yoga Asanas For Pregnancy Back Pain Relief
Fortunately, yoga offers a gentle and effective method for pregnancy back pain relief. Here’s a guide to the best yoga poses for back pain during pregnancy, keeping in mind the comfort and safety of both mother and baby. You can also read my blog on simple guide to prenatal yoga.
1. Marjaryasana-Bitilasana (Cat-Cow Pose)
This gentle asana is very useful for pregnancy back pain relief. It helps to mobilise the backbone, stretch the back muscles, and improve backbone flexibility.
How it helps: It gently stretches and massages your backbone, releasing tension in both the lower and upper back and shoulders, resulting in back pain relief during pregnancy.
2. Ardha Kati Chakrasana (Supported Standing Side Bend)
This asana stretches the tight muscles between your ribs and helps decompress the backbone, offering relief for both lower and upper back pain.
How it helps: It elongates the backbone and creates space between the ribs, which can instantly relieve pressure and tightness.
3. Balasana with a Wider Stance (Child’s Pose)
A deeply relaxing and gentle asana. The wide-leg variation is perfect for a growing stomach.
How it helps: This asana helps your back relax completely. It’s great for relieving stress and back pain relief during pregnancy.
4. Bharmanasana (Hip Circles on Hands and Knees)
Tight hips and buttocks can cause back pain. Doing gentle hip circles can help release this tension.
How it helps: This movement lubricates the hip joints and releases tightness in the muscles surrounding the hips and pelvis, which are directly connected to your lower back.
5. Tadasana (Mountain Pose) with variations
Tadasana is excellent for improving posture and balance, which are crucial for preventing back pain.
How it helps: Tadasana helps to correct faulty posture and brings a sense of alignment. It is a basic asana to build stability and strengthen the muscles of the thighs, buttocks, feet, and legs.
Important: All asanas are to be strictly practiced under the supervision of a certified prenatal yoga instructor.
Note: The asanas mentioned here are recommended by our qualified and experienced authors for general awareness and inspiration. We do not provide step-by-step instructions, as each individual’s physical condition and needs are unique. We strongly recommend learning yoga under the guidance of a qualified instructor who can offer personalised support and ensure safe practice.
Tips for a Safe Prenatal Yoga Practice
- Use Props: Bolsters, pillows, yoga blocks, and blankets are very helpful. They provide support, comfort, and safety, allowing you to get deeper into a stretch without strain. I recommend that you read about yoga props to make your practice comfortable and safe
- Breathe Deeply: Inhale through your nose and exhale through your mouth. Deep breathing helps calm your nervous system and supplies oxygen to your muscles.
- Stay Hydrated: Drink plenty of water before and after your practice.
- Listen to Your Body: This is the most crucial rule of prenatal yoga. Never push if you experience pain or discomfort. If a particular asana causes discomfort, stop immediately.
Remember, every pregnancy is unique, and so is your experience with back pain. Pregnancy back pain relief is possible by including these gentle and effective prenatal yoga asanas into your routine. You can not only get relief from back pain but also prepare your body and mind for a smooth and healthy delivery.
Do you have any doubts or questions about this article?? I am Malvi Naithani, the author, and I would love to hear from you. Send us your question now!
Frequently Asked Questions About Pregnancy Back Pain Relief
Which yoga poses are safe for relieving back pain during pregnancy?
Safe poses include Marjaryasana-Bitilasana (Cat-Cow Pose), Ardha Kati Chakrasana (Supported Standing Side Bend), Balasana with a Wider Stance (Child’s Pose), Bharmanasana (Hip Circles on Hands and Knees), and Tadasana (Mountain Pose) with variations. Consult a prenatal yoga instructor when in doubt.
Is it okay to do yoga in all trimesters if I am experiencing lower back pain?
Prenatal yoga with modifications is generally safe throughout pregnancy as long as you adjust the intensity and asanas by trimester. Focus on gentle stretching and breathwork, especially in later stages. Consult a prenatal yoga instructor when in doubt.
How often should I practice prenatal yoga to see relief from back discomfort?
Practicing prenatal yoga 2–4 times per week helps relax tight muscles and improve posture. Consistency is more important than intensity. Always listen to your body and rest when needed.
Can yoga help with pregnancy-related sciatica or shooting leg pain?
Yoga can help reduce sciatic pain by releasing tension in the hips and lower back. Asanas like Marjaryasana-Bitilasana (Cat-Cow Pose) and Balasana (Supported Child’s Pose) are especially helpful.
What precautions should I take when doing back-stretching yoga poses while pregnant?
Use props for support and avoid pushing your flexibility. Pregnancy hormones make joints looser, so gentle movement is important. Always move slowly and stop at the first sign of discomfort.
Do I need a prenatal yoga instructor, or can I follow online videos safely?
Online prenatal yoga classes are safe when led by certified professionals who demonstrate modifications. However, if you are experiencing severe back pain, sciatica, or pelvic instability, an in-person instructor can provide corrections and posture support. Avoid general yoga videos not tailored for pregnancy.
How quickly can I expect back pain relief after starting prenatal yoga?
Relief depends on severity of pain, posture habits, stress levels, and consistency. Many women report feeling better within the first few sessions due to improved blood flow and muscle relaxation. Long-term relief typically comes after 1–3 weeks of steady practice.
