7 Prenatal Yoga Poses to Ease Back Pain in Pregnancy
Back pain is one of the most common complaints during pregnancy. As your baby grows, your centre of gravity moves forward, your lower back curves more, and the hormone relaxin loosens your joints. The result: a tired, achy back, especially in the second and third trimesters.
The good news is that gentle, regular movement can make a real difference. Here are seven prenatal yoga poses we often use at Satva to relieve back pain. Move slowly, breathe steadily, and stop if anything feels uncomfortable.
Before you begin: get your doctor's approval, keep a wall or chair nearby for support, and use a cushion or folded blanket under your knees when kneeling.
1. Cat-cow (Marjaryasana-Bitilasana)
Come onto your hands and knees, with your wrists under your shoulders and knees under your hips. As you breathe in, gently lift your chest and tailbone. As you breathe out, round your back softly, like a cat. Repeat 6–8 times.
Why it helps: it gently mobilises the whole spine and takes the weight of the baby off your lower back.
2. Supported child's pose (Balasana)
Kneel with your knees wide apart to make room for your belly. Place a bolster or a stack of pillows in front of you and rest your chest and head on it. Stay for 5–8 slow breaths.
Why it helps: it lengthens the lower back and calms the nervous system.
3. Pelvic tilts against a wall
Stand with your back against a wall and your feet a little away from it. Breathe out and gently press your lower back toward the wall, tilting your pelvis. Breathe in and release. Repeat 10 times.
Why it helps: it strengthens the deep belly muscles that support your back.
4. Supported squat (Malasana)
Stand with your feet wider than your hips, toes turned out. Slowly lower into a squat, sitting on a yoga block or a low stool. Keep your hands together at your chest and press your elbows gently against your knees. Stay for 5 breaths, then rise slowly.
Why it helps: it opens the hips and releases tension in the lower back. In the third trimester, check with your teacher or doctor first, especially if your baby is in breech position.
5. Gentle seated side stretch
Sit cross-legged on a cushion. Place your right hand on the floor beside you and lift your left arm up and over to the right. Breathe into the left side of your body for 4–5 breaths, then switch sides.
Why it helps: it creates space between the ribs and hips and eases stiffness in the sides of the back.
6. Wall-supported downward dog
Place your hands on a wall at hip height and walk your feet back until your body makes an "L" shape. Keep your knees soft and let your spine lengthen. Stay for 5 breaths.
Why it helps: it stretches the back and shoulders without putting you upside down.
7. Side-lying relaxation
Lie on your left side with a pillow between your knees and another under your head. Close your eyes and breathe slowly for 3–5 minutes.
Why it helps: it lets your back fully rest, and side-lying is more comfortable than lying on your back later in pregnancy.
Tips for a pain-free back in pregnancy
Practise for 15–20 minutes, 3–4 times a week, rather than for long sessions once in a while.
Avoid deep backbends and closed twists that squeeze your belly.
Don't stretch to your limit. Pregnancy makes joints looser, so aim for about 70% of your full stretch.
Sit with a cushion behind your lower back and avoid standing still for long periods.
Learn these poses safely at Satva
Every pregnancy is different, and the right pose for one mother may not suit another. In our prenatal yoga classes in Ratlam, Suhani Dakh, certified Pre & Post Natal Yoga teacher (Vinyasa Yoga Ashram, Rishikesh), adapts each pose to your trimester and comfort.
Book your prenatal yoga session: call or WhatsApp 7223931999, or book online below.
This article is for general information. Please consult your doctor before starting yoga or any exercise during pregnancy.
Comments