Prenatal Yoga Guide: Relieve Back Pain with Safe Poses (Video Tutorial)

Views: 0     Author: Site Editor     Publish Time: 2025-04-12      Origin: Site

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Prenatal Yoga Guide: Relieve Back Pain with Safe Poses (Video Tutorial)



Prenatal Yoga Guide: Relieve Back Pain with Safe Poses (Video Tutorial)



Why Prenatal Yoga Helps?

During pregnancy, increased relaxin hormone and shifting center of gravity cause 60%-70% women experience back pain (ACOG). Gentle yoga can:
1. Strengthen core muscles to support the spine
2. Improve pelvic blood flow, easing sciatic pain
3. Lower cortisol through mindful breathing

Caution: Avoid deep twists in first trimester; limit supine poses after 20 weeks.


Trimester-Specific Poses (Watch Video)

First Trimester (0-12 weeks)

  1. Cat-Cow Stretch

    best-exercises-for-posture-cow-pose

    gentle exercises for posture-cat-pose

  • On all fours, arch spine upward (cow) and round spine (cat)

  • Benefits: Spinal flexibility, lower back relief


Second Trimester (13-28 weeks)
2. Side-Lying Savasana

restorative yoga grief shavasana

  • Lie on left side with pillow between knees, extend right arm

  • Benefits: Releases quadratus lumborum tension


Third Trimester (29+ weeks)

3. Wall-Assisted Chair Pose

Illustrations of Prenatal Squat Pose variations - chair pose at the wall, sitting on a block, Horse (Goddess) Pose

  • Slide down wall until thighs parallel to floor, hold 30s

  • Benefits: Leg strength building, spinal decompression



Safety Protocols

Avoid:

  • Deep backbends (Wheel Pose)

  • Closed twists (Half Lord of the Fishes)

  • Hot yoga (core temp >39℃ risks fetal defects)

Pro Tips:

  • Hydrate with 8oz water pre/post session

  • Wear maternity support belt

  • Stop immediately if dizzy/contractions occur


Evidence-Based Results

A 2023 Maternal-Fetal Medicine study found: 3 weekly 20-min sessions reduce back pain by 42% and shorten labor by ~1.5 hours.



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