5 Best Pregnancy Yoga Poses To Relieve Lower Back Pain And Upper Back Pain

Pregnancy is a wonderful journey for a woman, from being a wife to becoming a mother, a little human grows in her. During this period, a woman experiences every bodily change that she would have not have felt in her womanhood. That’s motherhood! She grows bigger, rounder, happier, and becomes very motherly.

Yet, sometimes carrying a baby bump comes with aches, pains, sores and a whole lot of discomforts that keeps a pregnant you restless and fatigue. Here are some things that you should know about your pregnancy back pain . Hence why, professionals like ob-gyn, physiotherapists, chiropractors, masseurs and yoga instructors advice moms-to-be, to always stay active and flexible.

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Sanskrit: Agnisambhastana

Also known as the fire-log pose, this asana tops the list of the best pregnancy yoga stretches that can relieve your back pain for its ability to be a deep hip-opener. This pose is able to create a space for your belly while opening your outer hips and buttocks. In turn, it relieves the tension in your glutes, thighs and abdominal muscles which separates during your expecting. 


#2 Child-Pose

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Sanskrit: Balasana

A complete pose resembles the fetal position, thus strongly associating to a healthy pregnancy. Facts apart, we all know that as your bump becomes heavier, your weight gets bigger and that itself can put strain on your spinal column, pelvic girdle and thighs. Child-Pose is one of the relaxing asanas that is there to decompress strains on your shoulders, spine and back. Trust us, anything that lifts off pressure from your baby-belly is going to be a wonderful sensation and Child-Pose helps you enjoy that feeling. 


#3 Seated Side Bend

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Sanskrit: Sukhasana variation

Having a cranky back? Then, side bend is the answer for it! As per professional yoga instructors and obstetricians-gynaecologists, any side bend can unlock the pain no matter if you choose the open-legs or crossed-legs variations. Sitting comfortably in an upright position, and bending to your sides by giving a good long stretch allows your back, waist and bottoms to be elasticated. That’s your way to relieve the pregnancy back pain you are facing.


#4 Lunges

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Sanskrit: Parivrtta Sanchalasana 

Your hip flexor often get tight during your pregnancy. The main reason is due to the changes happening in your pelvis. Lunges are one of the best pregnancy yoga poses that can actually relieve your lower back pain and upper back pain. Since this pose has the ability to strengthen your quads, glutes and and hamstrings, being pregnant can be painless now for your back will be less strained.It’s best to do lunges at the later stage of pregnancy as it will be more stable than doing it at the beginning stage of your gestation.


#5 Cat-Cow Pose

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Sanskrit: Marjaryasana-Bitilasana

As mentioned previously, anything that lifts the pressure off your bump gives you the ooohh-feeling. Cat-Cow is one such prenatal yoga pose that makes you flexible although there’s a small human being growing in your womb. You can feel the elasticity in your spine, hamstrings and abdominals while being able to reduce your back tensions and ligaments’ pains swiftly. Now, don’t worry pushing too far into a deep back bend because your munchkin will be unharmed during this stretch.

So mummies, these are the 5 best pregnancy yoga poses to relieve lower back pain and upper back pain that you can enjoy doing in a calm and relaxed manner. Don’t follow the bandwagon of a misconception that you can’t engage in any twists. In reality, you just need to avoid compressing your body, most importantly your baby bump against your knees. Otherwise, it’s important to keep yourself flexible during your expecting months to ward off your back pains or any sores as a matter of fact. 

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What are you waiting for? Get your yoga mats, scented candles and pregnancy-exercise outfits ready as we are going to stay healthy for a flexible us and healthy babies. We hope you have found your 5 best and easy antenatal yoga stretches! Visit HappyPreggie for more interesting articles that can nudge your pregnancy knowledge.