Pregnancy Yoga Stretches for Lower Back Pain


Pregnancy Yoga Stretches for Lower Back Pain. Back pain is a frequent companion of pregnancy. The degree of this pain can vary from a feeling of mild discomfort during prolonged standing to extremely unpleasant sensations that interfere with daily life. At the same time, in some cases, back pain may indicate certain problems, up to the threat of premature birth.

For centuries yoga has been used for concentration and stress relief. In many countries, it is believed that pregnant women can only do yoga as physical activity, as it develops flexibility and prepares them for childbirth.

You can practice yoga in different ways: with a professional instructor or on your own, at home, by the book, or through video.

Pregnancy Yoga Stretches for Lower Back Pain
Pregnancy Yoga Stretches for Lower Back Pain

The benefits of yoga for pregnant women

  • Yoga classes will improve and settle the undulating state of mind of things to come, mother! Appropriately chosen asanas won’t just soothe pressure and alleviate strain, yet additionally, increment energy tone. Yoga will unwind, soothe weariness (extending is particularly appropriate for this).
  • Breathing practice will likewise help in the battle against pressure and pessimism. Also breathing activities further develop processing and increment resistance.
  • Harmony established with the body will allow you to feel and realize your fruit. Probably, you will begin to understand more what is happening with your health and the health of your child, which means that maternal responsibility will increase.
  • And in order to develop the paternal instinct more strongly, connect a partner to some exercises: there are a large number of paired asanas in yoga.

Therefore, before trying to relieve your condition yourself, consult a doctor, especially if unpleasant sensations appear suddenly. The good news is that in the vast majority of cases, back pain occurs as a result of quite natural changes occurring in the body of a pregnant woman.

During pregnancy, it is necessary to think for several people at once. Therefore, it is simply necessary to keep the body in good shape, and the soul in moral balance.

Why does the lower back hurt during pregnancy

Pregnancy, back pain and yoga
Pregnancy Yoga Stretches for Lower Back Pain

Pregnancy Yoga Stretches for Lower Back Pain. lower back problems are among the most well-known during pregnancy. Due to the developing middle part, the pelvis leans forward, and the lumbar redirection increases, turning into a violation of the rack. This includes lower back pain, sacrum pain, pelvic joint pain, increased exhaustion.

Pregnant women usually have lower back pain, the center of gravity shifts, and the tilt of the head increases, thoracic kyphosis increases, which increases the deviation of the lower back (lordosis), and all bends become clearer.

At the moment, from the second that the sperm and egg meet, an instrument is sent to the woman’s body aimed at achieving huge improvements.

Pregnancy Yoga Stretches for Lower Back Pain
Pregnancy Yoga Stretches for Lower Back Pain

Internal organs and systems, the appearance, and the emotional state of the expectant mother are rapidly changing under the influence of these processes. And although the stomach becomes the center of increased attention during this period, it is often the culprit for the appearance of many painful sensations in different parts of the body, including pain in the lower back and back.

Causes of back and back pain during pregnancy

Muscle overgrowth and hormonal changes

Under the influence of chemical relaxation, the stationary pelvic joints and intervertebral tendons begin to relax and grow. This is the way in which the body plans the upcoming birth. Moreover, due to intrauterine development, the abdominal muscles also expand and weaken. Thus, the back muscles begin to work for two, which additionally causes pain in the lower back and back.


With an increase in the term, the center of gravity of the pregnant woman’s body shifts forward, which causes tension in the back muscles that are not used to this position.

Incorrect posture

To make up for the adjustment of the focal point of gravity, the lady automatically starts to jut her stomach forward, while pulling her shoulders back. In this position, the spine needs to twist unequivocally.

Yoga for pregnant women
Pregnancy Yoga Stretches for Lower Back Pain

Enlargement of the uterus

The nearer to labor, the greater the uterus becomes. It starts to come down on the sensitive spots and vessels encompassing the spine, which is particularly felt in the late stages in the prostrate position.

Weight gain

An increase of 8-15 kg puts significant pressure on the lower back and legs. Plus, standing or sitting for a long time is a significant burden on the body, and it reacts to this with reciprocal back pain.

Diastasis during pregnancy – separation/divergence of the rectus abdominal muscles

As the uterus grows, the two equal heaps of muscles (rectus abdominis) that interface the chest and pubic bones can part along with the focal stitch. This division/difference can deteriorate back torment in pregnant ladies.

Stress during pregnancy

Emotional stress can lead to tension in the pelvic muscles, which can feel like back pain or cramps. You may find that you experience an increase in back pain during stressful periods of pregnancy.

Causes of back and back pain during pregnancy
Pregnancy Yoga Stretches for Lower Back Pain

Other reasons

High heels additionally increase the load on the spine.
Problems with the external muscular framework in the past, probably, the lower back hurts during pregnancy lower back pain: the shape of the spine, hernia, sciatica, osteochondrosis, helpless advancement of the thigh muscles.

Pain in the lower back and back during pregnancy can “give” to the leg, expanding later with actual effort, with prolonged walking, delayed standing, sitting in an uncomfortable position. In addition, it can also be the result of fake Braxton-Hicks contractions – in this situation, uterine pressure is felt and, accordingly, pain in the lower back. Such preparatory compresses in the late stages of pregnancy set up the body for childbirth.

How to relieve lower back pain during pregnancy

In general, “normal” pain in the lower back and back appears, as a rule, in the second or third trimester, and completely passes only after childbirth. And although there is no special treatment (except for pain caused by specific diseases) for such a condition, and doctors advise just to endure this period, you can still improve the situation by doing just a few exercises a day – here are some of my recommendations for relieving lower back and back pain.

Yoga for pregnant women is a universal way to relax all areas of the body that are more or less stressed during pregnancy. Almost all yoga exercises involve the back muscles, providing a gentle but effective workout to strengthen the back.

Yoga Stretches for Lower Back Pain
Pregnancy Yoga Stretches for Lower Back Pain

Choose exercises for back and lower back pain that does not cause severe discomfort and that are easy for you to perform. It is important to remember that the better a woman’s physical fitness, the easier it is for her to undergo labor and the faster her former form is restored.

Pregnancy Yoga Stretches for Lower Back Pain

The second trimester is the most suitable time to work on the pelvic girdle muscles.

Preparing the pelvic floor muscles permits the sacrum to take the right position, extends the muscles of the crotch region, and gives a little turn of the legs outwards, which makes the legs straight, and furthermore advances the circumstance with level feet.

Feeble pelvic floor muscles can’t stand firm on the pelvis in an upstanding situation. Over the long run, the pelvic floor sinks, alongside it the pelvic organs sink and their blood dissemination is upset.

Lower back pain during pregnancy here are some exercises for example

  • Lie on your back, strain the pelvic floor muscles on the exhale, relax on the inhale. Feel how the perineum stretches and returns.
  • Lying on your back, bend your knees, do not press your lower back to the floor, let it lie naturally. Tighten the pelvic floor muscles as you exhale, feel the lower back sink to the floor.
  • In the last months of pregnancy, you need to exercise very carefully. During this period, the baby takes the right position for childbirth, the exercise “kitty” will help him in this.

Cat pose for pregnant women

Cat pose for pregnant women
Pregnancy Yoga Stretches for Lower Back Pain

Kneeling, lean on your forearms and gently sway from one side to the other. It is also good, portraying a kitty, in the same position, to turn your head first to the left and look over your shoulder at the buttocks, then to the right, as if you are looking for a tail.

You can bend your back like a kitty, while straining the muscles of the abdomen and buttocks and then relax, returning to the starting position. Such gymnastics helps to train the oblique abdominal muscles and relaxes the lower back.

Side stretches for pregnant women

We lie down on the right side. The left foot rests on the right ankle. For convenience, cover yourself with pillows or a blanket, make yourself comfortable. And stretch slightly, clinging with your right hand to the floor as far away from yourself as possible. Feel the right side of your body stretch and lengthen. If you are so comfortable, then try to stretch your arm so that the elbow does not touch the floor and lift your legs off the floor. Then repeat to the other side.


Pregnancy Yoga Stretches for Lower Back Pain

During pregnancy, you ought not to incline forward profoundly and rest on your stomach. Thusly, hopeful moms ought to play out a variety of Pashimottanasana. We plunk down in the dandasana, breathe out and wrap our enormous toes (if conceivable). We place our legs hip-width separated. We lower the shoulders down, attempt to associate the shoulder bones behind the back, keep the spine straight. This asana extends the spine well and alleviates back torment, which frequently happens during pregnancy

Urdhva pashimottanasana

Pregnancy Yoga Stretches for Lower Back Pain

This posture impeccably extends the spine, wipes out back torment, and fortifies the muscles. Lying on your back, twist your knees, put your palms on your feet and pull the fixed or half-fixed legs behind your head. Try not to attempt to put your feet on the floor behind your head, the pelvis ought to just somewhat fall off the floor. Feel how the spine extends. Hold for 15-30 seconds and gradually dive.


relaxation during pregnancy in yoga
Pregnancy Yoga Stretches for Lower Back Pain

Yoga for pregnant women Stretches with lower back pain. We definitely finish each set of exercises with relaxation. This is necessary so that all the changes that have occurred in your body are fixed, remembered in the right way. During pregnancy, the standard relaxation pose – Shavasana, is not suitable. After all, expectant mothers lying on their backs can lead to dizziness and even loss of consciousness.

Therefore, during pregnancy, we relax lying on our side, covered with pillows and blankets. Intuitively, you will find exactly “your” position, in which you will feel calm and relaxed. At the same time, it is better to lie on the floor, because only on a hard surface can you really align and straighten your spine. We recommend putting a pillow under the bent leg, this will reduce unpleasant sensations in the hip joint and in the lower back.

Performing such activities for the back no less than 3 times each week, you can dispose of back torment during pregnancy, exhaustion in the spine, and altogether decrease the heap on it.

Extra tips on the most proficient method to dispose of back torment during pregnancy:

In the event that you really want to take something off the ground, utilize the strength of your legs crouching with a straight back, rather than twisting around.

Pregnancy Yoga Stretches for Lower Back Pain
Pregnancy Yoga Stretches for Lower Back Pain

Try not to rest on your back.

Swimming is an astounding successful method for mitigating pressure from the back.

It will be awesome assuming your cherished spouse gives you a back rub – even a light loosening up a back rub of the shoulder support can free strain from the muscles from the spine.

How to prevent the occurrence of lower back and back pain?

How to prevent the occurrence of lower back and back pain?
Pregnancy Yoga Stretches for Lower Back Pain

During pregnancy, back torment is the consequence of expanded weight on the back muscles and spine. To diminish the heap and forestall the presence of torment, wear low-running shoes or heels under 3 cm, set a pad under the lower back when sitting, and rest on your side, if fundamental, putting a cushion under your stomach.

What symptoms require urgent medical attention?

Lower back torment in the final part of pregnancy shows up because of the dislodging of the focal point of gravity, the debilitating of the ligamentous device, the readiness of the body for labor. Notwithstanding, back torment can likewise be an indication of hazardous sicknesses or intricacies.

You need to seek medical help:

– at the point when torment shows up in the upper back and neck, which is joined by an expansion in pulse, cerebral pain, or dazedness;

– with diminished versatility of the shoulder joints and deadness of the fingers;

– when there is an aggravation in the thoracic spine, which is joined by torment in the ribs and heart;

– with back torment, which is joined by the deadness of the leg;

– with hurting torment that doesn’t disappear and doesn’t debilitate while changing the place of the body;

– with torment joined by fever, the presence of edema, torment while peeing;

– with sharp, extreme, squeezing torments.

During pregnancy, you feel not just extraordinary delight in hanging tight for the child yet, in addition, an incredible obligation regarding his wellbeing. One of the principal conditions for a great course of pregnancy and the introduction of a solid child is a perception by a profoundly proficient obstetrician-gynecologist. Tragically, the quantity of pregnant ladies with a serious level of hazard for mother and kid is developing.

Accordingly, it is vital to counsel a specialist as ahead of schedule as could really be expected. In the beginning phases of pregnancy, an obstetrician-gynecologist ought to decide the condition of the soundness of the eager mother and do screening investigations of the embryo on schedule. We offer you exhaustive pregnancy support bundles.






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