8 Yoga Poses for Lower Back Pain during Pregnancy

5 minute
Pregnancy Back Pain

Pregnancy itself is no less than a miracle. There are so many wonderful milestones that a mother goes through during pregnancy. But not everything is roses and petals. A woman's body goes through a lot of changes in pregnancy and there is bound to be some pain and discomfort. One of them is lower back pain, which is a common issue in pregnancy. It is caused by weight gain, change in the center of gravity, ligament loosening, hormones, etc. But some things can be done to help with prenatal lower back pain like -

  • Practicing good posture
  • Avoiding lifting heavy objects
  • Correct sleeping position
  • Using a pregnancy belt and
  • Including physical activity in your daily routine

Talking of physical activity, yoga, in general, is an awesome exercise to add to your daily routine, but it will do wonders for your pregnancy. Practicing yoga for lower back pain during pregnancy can help immensely to reduce your pain and discomfort. Asanas for back pain will also help in - 

  • Flexibility
  • Core strength
  • Body-Mind awareness
  • Better posture and
  • Relieves stress

Here are some of the yoga poses for lower back pain:

  • Standing Mountain Pose (Tadasana) - 

It is one of the most basic and safest yoga poses. This pose can help in improving your posture and balance. You can do this at the start of your routine or when you need a break. 

How to do it - 

Step 1 - Stand with your feet hip-width apart.

Step 2 - Keep your toes straight and knees slightly bent.

Step 3 - Roll your shoulders back and keep your hands in front of your chest.

Step 4 - Close your eyes, take a deep breath through your nose and slowly exhale through the mouth.

Make sure to keep your shoulders relaxed and not strain your lower back.


  • Cat and Cow pose (Marjaryasana-Bitilasana) - 

This pose relieves back pain and helps with the flexibility of the spine, hamstring, and abdomen. It will also help in reducing pain in the lower back.

How to do it

Step 1 - Kneel on all fours while looking forward.

Step 2 - For the cow stretch, drop your belly down, lift your head and keep your chin forward.

Step 3 - Inhale and round out your back.

Step 4 - Drop your chin to your chest and pull your belly button in for the cat stretch.

Step 5 - Inhale and exhale slowly and deeply.

This stretch is done mindfully and slowly. So make sure to not over-exert yourself and don't put too much pressure on your wrist. Take a break if it is too tiring or uncomfortable.


  • Goddess pose (Utkata Konasana) - 

This pose helps in opening up your hips and strengthening the legs. 

How to do it -

Step 1 - Keep your feet wide apart about 3 feet wide with toes facing outward.

Step 2 - Bend your knees to almost a squat but not a full squat.

Step 3 - Raise your hands up with palms facing outward.

Step 4 - Hold this pose for a while and take deep breaths.


  • Butterfly (Baddha Konasana) - 

It stretches and opens up the hips, thighs and pelvic muscles. 

How to do it - 

Step 1 - Sit on the ground, bend your knees and bring the soles of your feet together.

Step 2 - Pull your heels towards your body, as much as you can.

Step 3 - Keep your knees close to the floor.

Step 4 - Try to hold that position while inhaling and exhaling.


  • Squat Pose (Malasana) - 

It helps in opening up your hips and helping you find your balance.

How to do it - 

Step 1 - Stand with feet hip-width apart or slightly wider.

Step 2 - Squat really low and keep your back straight.

Step 3 - Fold your hand together and keep your elbows on your knees to hold your legs apart.

Step 4 - Hold the position for few breaths.

Don't exert yourself. If it's uncomfortable, carefully come back to your starting position.


  • Warrior 2 (Virabhadrasana II) - 

This is the pose for warrior confidence. It will also help in opening your hips. 

How to do it - 

Step 1 - Stand straight and keep your feet apart about 3-4 feet

Step 2 - Inhale and raise both hands parallel to the ground and turn your head to the right.

Step 3 - While exhaling slowly turn your right foot at 90 degrees to the right.

Step 4 - Slowly bend your right knee and make sure it is guiding towards your front foot’s pinky toe side. Stay in this position for some time.

Step 5 - After this come to your original standing position and breathe normally.

Step 6 - Repeat this on the other side.


  • Triangle pose (Trikonasana) - 

Helps in stretching hips, back muscles, chest and shoulders.

How to do it -

Step 1 - Stand straight and keep your legs 3 feet apart.

Step 2 - With your left hand grab your left ankle.

Step 3 - Extend your right arm upward.

Step 4 - Look up towards your right hand.

Step 5 - Hold for several deep breaths and then release.

Step 6 - Repeat this on the other side.


  • Child's pose (Balasana) - 

This is an awesome way to end your exercise. This pose is the most relaxing pose that's perfect for both the shoulders and back. It will stretch and cool your body down after an intense exercise.

How to do it - 

Step 1 - Kneel on all fours comfortably.

Step 2 - Lean back on your ankles with your hands forward.

Step 3 - Stretch your hands and place your forehead on the ground.

Step 4 - Take deep breaths and focus on relaxing your muscles.

Step 5 - Hold the pose for several deep breaths and come back to the starting position.

And your workout is done!

Most of these asanas and poses can easily become a part of your daily routine. Doing these asanas will benefit your body a lot. You are going through a beautiful journey right now, so make sure to take care of yourself. You have to love your body and be mindful while doing these poses as it will impact both your mental and physical health. Keep in mind not to exert yourself too much. Stop, if you are feeling uncomfortable and make sure to talk to your doctor before starting any physical activity.

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