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

   

   

• 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

• 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

• 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.