pregnant stretches for back pain

Pregnant Stretches For Back Pain Top 7 Stretches

Back pain is a common complaint for many pregnant women. During pregnancy, your body is subjected to some dramatic changes at all levels. Today will work on  some pregnant stretches for back pain.

Why Your Back Hurts When Pregnant?

Back pain can have several different causes. 

  • A hormone called relaxin that is created during pregnancy to allow the ligaments of your pelvis to relax and the joints to become softer in preparation for delivery. This can create instability in the lower back that can lead to pain. 
  • The increasing weight of your baby can also play a part in your back pain. As the belly expands, your posture and gravity center change, putting more pressure on the lower back. 
  • Baby Boobs are awesome but same deal here, you’re carrying more weight on your front and this can lead to upper back pain.
  • Stress can also be a factor of back pain, creating tensions along your spine that overtime become painful nods.

The good news is that there are many ways to reduce and even eliminate  back pain. Hot baths, professional massages, chiropractic or pregnant stretches for back pain. No problems, only solutions!

Stretching the deep back muscles and the hips can help some of the tensions to melt away, while gently strengthening your core will help to prevent the pain from happening in the first place.

The aim of this sequence is to create some space in your lower back, reduce pain and make you feel good from head to toes. The more you practice, the better you will feel. The better you feel, the better for your baby… so take time to care for yourself mama!

7 Pregnant Stretches For Back Pain Infographic

pregnant stretches for back pain infographic

1. Goddess Pose with side stretch - Utkata Konasana

Open your legs wide with the feet opening outward and bend the knees to let your hips sink towards the floor. Breathe deeply in this posture for a few moments.

 Then place your right elbow on your right side and extend your left arm over your head, turning your heart towards the sky. Here again breathe deeply and slowly, feeling the stretch on your left side. Repeat on the second side. 

This posture is a good pregnant stretch for back pain! It will help to create space in your pelvis and to strengthen your core muscles.

Goddess Pose Variation - Utkata Konasana

2. Wide-Legged Forward Bend - Prasarita Padottanasana

Open your legs as wide as you can with your feet parallel to each other. Stand tall while you inhale and as you exhale bend from the hips, place your hands on the floor (or a block if it’s more comfortable) and let the top of your head get closer to the ground. Lengthen your spine as you breathe deeply. Stay in this posture for 5 to 10 breaths.

This is a good posture to release tensions in the lower back and stretch your hamstrings.

Wide-Legged Forward Bend - Prasarita Padottanasana A

3. Garland Pose - Malasana

Open your feet as wide as your mat with your feet pointing outward. From here lower down your hips into a deep squat, your hips hovering above the floor. If the posture is unstable, you can place a blanket underneath your heels or sit on the block. Press your elbows against your chins, hands in prayer to open your chest. Lengthen your back with each breath.

This pregnant stretch posture to open your hips and relieve pressure from your lower and upper back.

Garland Pose - Malasana

4. One-Legged King Pigeon Pose - Eka Pada Raja Kapotasana

From a downward dog position, place your right knee close to your right wrist and extend your left leg making sure it is in line with your left hip. Place your hands on the side of your front leg and let your hips sink. You can fold forward if it feels good. To make this posture more comfortable and to level your hips, you can place a blanket underneath your right hip. Breath deeply for 5 to 10 breaths and repeat on the second side.

This pose stretches the hip flexors deeply,  can alleviate sciatica and piriformis syndrome which will help with back pain.

One-Legged King Pigeon Pose - Eka Pada Raja Kapotasana

5. Wide-Angle Seated Forward Bend Pose - Upavishta Konasana

Sit with the legs extended and as wide apart as possible. Tilt your pelvis forward to allow your spine to be straight. Place your hands in front of you and gently start walking them away as far as you can, bending from the hips. Make sure to keep your spine long. Take long deep breaths in this pose.

Wide-Angle Seated Forward Bend Pose - Upavishta Konasana

6. Bound Angle Pose - Baddha Konasana

Sitting down, bring the soles of your feet together and close to your hips. Allow your knees to open up towards the ground. Interlace your fingers around your toes and use this as an anchor to extend your back. Slightly bend your chin towards your chest to feel the stretch in the back of the neck. Breathe here for a minute or two.

7. Extended Child’s Pose - Balasana

From a kneeling position, open your knees wide and let your hips rest on your ankles. Extend your arms in front of you or by your side and rest your forehead on the ground. You can also place a pillow or blanket under your chest for extra comfort. Close your eyes and let your body relax deeply with long deep breaths. Stay in this posture as long as you want to. 

You should feel a pleasant stretch in your lower back as you rest here.

Extended Child's Pose - Balasana

Featured Video:Seven Pregnant Exercises For Back Pain


Pregnancy is a crazy thing! Miraculous, yes but still crazy! A baby is growing inside of you! Your body is not just yours anymore. For nine months it is the actual home of your unborn child! 

You can’t pour from an empty jar and if you want to give everything you can to your family and this baby, you need to give to yourself first.

Adaptation is the amazing tool Nature gave us to move forwards in life and even create life and our female bodies are a perfect example of its power. This is a true miracle but some less miraculous ailments can also show up at such a time, spoiling this celebration a little bit.

Self care is not selfish and now more than ever is the time to tend to that back pain. Because you, Mama, deserve to feel good and happy, just because you are you, and also because for goodness sake, there is a baby growing in your belly!



Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..

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