Prenatal yoga offers relief from back pain during pregnancy
Being pregnant can come with a lot of discomforts, and one of the most common is backache. This is caused by all the extra weight that your body is carrying and is normal, however it does make day-to-day activities difficult. Luckily, there are many ways to gain relief, and prenatal yoga is one of them.
Yoga can offer many benefits during pregnancy. Not only can it provide relief from the aches and pains associated with pregnancy, but it can also help reduce stress, improve sleep, and boost overall well-being. Prenatal yoga classes have been designed specifically for pregnant women and include poses and breathing exercises tailored to the needs of expectant mothers.
By keeping your muscles strong and toned, yoga can help manage weight gain and back pain, especially if practiced regularly. Stretching the muscles in your abdomen and back can help relieve tension and prevent or reduce common problems such as sciatic nerve pain. Prenatal yoga poses can also help open up the pelvis, which can make childbirth easier.
3 yoga poses to ease back pain
The following poses can be included in your prenatal yoga practice to help reduce back pain. Be sure to listen to your body and stop any poses if you start to feel any discomfort.
Cat/Cow Pose (Marjaryasana/Bitilasana)
Start on your hands and knees, making sure that your wrists are directly under your shoulders and your knees are directly under your hips. As you inhale, arch your back, tuck your chin in, and look up. As you exhale, round your spine, drop your head down, and draw your naval into your spine. Continue to alternate between arching and rounding your back, following your breath.
Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Exhale as you draw your naval towards your spine and press your arms and feet into the ground to lift your hips off the floor. Make sure you keep your shoulders and feet in one line and press your chest towards your chin. Stay here for a few breaths before slowly releasing back to the floor.
Cobra Pose (Bhujangasana)
Lie face down with your palms flat on the ground underneath your shoulders. On an inhale, press down into your palms and lift your chest off the ground. Allow your heart to open and your shoulder blades to slide down your back. Hold the pose for a few breaths before slowly lowering your chest back down.
Yoga can be a great way to find relief from the aches and pains associated with pregnancy. Incorporating these poses into your daily routine can help ease any discomfort in your back and keep you feeling your best throughout your pregnancy.