HOW PRENATAL YOGA CAN EASE PREGNANCY BACK PAIN

Learn yoga positions to reduce pregnancy back discomfort and how prenatal yoga can make your pregnancy more comfortable.

Having Back Pain While Pregnant

Back discomfort is one of the most frequent concerns I hear in prenatal yoga classes here at the Livfitt. But because every pregnancy and body are different, it doesn’t always show up in the same manner. Students may experience general lower back aching at times, sharp or ongoing pain in the left or right lower back (usually caused by pain in the SI joint), midback, or upper back and neck pain at other times.

Fortunately, prenatal yoga allows us to handle these various aches and pains!

Yoga: Treating Back Pain in Pregnancy

Despite the fact that yoga is a great workout regardless of pregnancy, it is especially helpful for expectant women because of its mild yet effective approach to back discomfort and general wellness. Yoga’s lengthening and stretching techniques can occasionally help to relieve back discomfort. Back discomfort might also be relieved by yoga’s alignment and deep breathing. Other times, it’s even yoga’s balancing and strengthening that works. As you can see, yoga’s diverse elements can be quite helpful in treating the entire body, but especially the aches and pains associated with pregnancy.

Yoga Techniques for Back Pain in Pregnancy

Higher back

The increased kyphosis (excessive outward curving of the spine producing hunching of the back) that occurs as the shoulder moves more forward causes these muscles in the upper back to become abnormally extended. I address this by include scapula pushups in class as well as other postures that strengthen the upper back, such camel and “seated updog” (see images above and below). Through the use of the trapezius and upper back muscles, the chest is lifted and opened in these yoga poses.

Joint Pain in SI

In order to improve pelvic balance and strengthen the supporting muscles, we must first address SI joint pain (sacroiliac joints, located in the pelvis). As a result, we practice numerous positions that strengthen the hip, glute, and hamstrings. The following are very effective for treating pain in the SI joint:

1. dynamic squats

2. Holding a block between the thighs in utkatasana.

3. Downward dog while placing a brick between your thighs

4. A block placed between the thighs in the bridge pose

We prefer to focus on stretching the tailbone all the way to the knee pits and isometrically drawing your heels up to your shoulders when practicing the Bridge posture.

The Best Techniques And Positions For Pregnancy Back Pain

Here are some of my “go-to” positions for back discomfort, which are frequently incorporated into the class’s flow:

1. Rocking Cat and Cow: This variation of cat and cow emphasizes extending the muscles in the lower back. (See above image).

2. Puppy Pose: This position allows you to lengthen your spinal muscles. Puppy posture has the advantage of requiring less shoulder opening than downward dog and placing far less weight on the hands and wrists, making it a wonderful option for those with carpal tunnel syndrome.

3. Any Side Stretching position: Any side stretching position stretches the side ribs and intercostal muscles, as well as the quadratus lumborum, which is a muscle in the lower back. This can provide some respite for people who are feeling quite “full of baby.”

4. The hip drop also lengthens and releases the QL. Start by sitting with your right hip floating and your left hip supported by a bolster or blanket. Lift your right hip up just a little, then allow it to fall back down (do the opposite with your left hip).

5. The downward-facing dog, or puppy stance, lengthens the spine and the muscles that support it.

6. Hamstring Opening: It might surprise you to learn that there are poses for back pain that include hamstring stretches. Hamstring tightness can cause the pelvis to tilt more posteriorly and restrict pelvic movement, which overworks the QL muscles.

7. Hip strengthening exercises (see this video for examples of hip strengthening exercises)

8. “Deb’s Pyramid” is a pose I invented that combines a wide-legged forward fold with an upper body downward dog. (See illustration below.

Figure 4’s posture: This position

stretches the piriformis, which can help alleviate some of the pain experienced by students with SI (sacroiliac joint pain).

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