Lower back pain is common among pregnant women. This is due to the tightness of hip, leg or back muscles caused due to bad posture. Some of the common causes of lower back pain during pregnancy are weight gain, changes in posture, hormones, stress, abdominal separation and certain strenuous activities.
How Yoga Can Relieve Lower Back Pain:
Yoga Poses or Ways:
When back pain becomes a problem during pregnancy, there are some poses of yoga that may help make it bearable. These can be done easily and be a good stress buster too during pregnancy.
Butterfly:Sit on the floor, bend your knees, and bring the soles of your feet together for butterfly. Stay seated for five breaths, or fold forward to deeply stretch your hips and lower back.
Wide Squat:Press into your feet and rise up to standing. Walk your feet in so they are about hips-distance apart and lower your hips down as far as you can. Press your elbows against your inner knees, straightening through your spine.
Cat-Cow:Begin on all fours. Keep the tops of your feet flat on the mat, shoulders directly over your wrists, and hips directly over your knees.As you inhale, drop your belly, letting your back arch, but keep your shoulders rolled back and down while looking forward and slightly upward. As you exhale, press into your hands and round your upper back, while looking in toward your belly.
Child’s Pose:Begin on all fours on the mat, with your knees directly under your hips.Keep your big toes touching. This will give your belly room to slide between your knees and avoid putting strain on your hips. Inhale and feel your spine grow longer.As you exhale, take your butt to your heels and lower your heads towards the mat while tucking your chin to your chest.Rest here, with your forehead on the ground.Keep your arms outstretched.
If none of these postures work, it is time to consult your physician. Be as active as possible and treat the pregnancy as a normal thing.