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"Stretching towards relief"

Updated: May 9

How yoga can help with pregnancy-related back pain

Are you one of the many individuals plagued by back pain?

Whether it's a persistent ache in the lower back, a twinge while exercising, or the shooting pain of sciatica, the impact can be debilitating.

However, before resigning yourself to a life of discomfort, consider the holistic benefits that yoga can offer in managing and even alleviating back pain and speak to your doctor. Please do not consider any type of pain as usual/commopn/normal and mention it at your next pregnancy check.

Understanding Back Pain Symptoms and Causes

Back pain manifests in various forms, from a dull ache to sharp, shooting pains. Common symptoms include discomfort in the lower back, particularly during movement or exercise, sciatica pain which travels from the hip down the back of the leg, and even tailbone pain.

These symptoms often arise due to factors such as an increase in body weight, shifts in the body's centre of gravity, hormonal changes, poor posture, or excessive lordosis (an exaggerated inward curvature of the spine).

The Power of Yoga

Yoga can be a powerful tool in managing back pain.

By focusing on posture, alignment, and movement of the spine in all six directions (left-right- side to side, forward fold and upper-back beck bends), yoga offers a comprehensive approach to addressing the root causes of back discomfort.

Key Yoga Poses and Practices

  • Open Twists: These gentle twists help to release tension in the spine and improve mobility. An open twist does not create closure in the abdomen.

  • Modified Camel Pose: Stretching the front of the body in this pose can alleviate pressure on the lower back.

  • Cat Pose: This gentle stretch can help improve spinal flexibility and relieve tension.

  • Side Bend: Stretching sideways can alleviate stiffness and discomfort in the back.

  • Seated Wide Leg Forward Fold: Forward folds help release tension from the spine and hamstrings, promoting relaxation and flexibility.

  • Hip Rolls on All Fours: This movement can be particularly beneficial for tailbone pain and to improve overall spinal mobility.

  • Balasana (Child's Pose): Offering a gentle stretch to the lower back, Balasana can be especially soothing during the second trimester of pregnancy.

  • Goddess Pose/Supported Squat: Strengthening the muscles around the spine and hips can provide additional support and stability.

  • Seated Figure of Four (Pigeon Pose): This pose targets the hips and can help alleviate sciatica pain.

  • Low Lunge: A dynamic stretch that targets the hip flexors and can help with sciatica pain relief.

  • Spiky Ball Therapy: Rolling a spiky ball over a painful area against a wall or while in a pose can provide targeted relief and release tension in the muscles.

If you want support with these poses, please do not hesitate to contact me or reply with a comment below. rest assured; we will be practising all these in my Yoga for Pregnancy course!


Incorporating yoga into your routine can offer relief from back pain by addressing its underlying causes and promoting overall spine health.

Whether you're seeking to alleviate discomfort, improve flexibility, or simply enhance your well-being, give yoga a go!

So, let's roll out our mats!

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