During pregnancy, the body undergoes rapid and transformative changes, and it’s common for back pain to either resurface or develop due to the shifting of the pelvis and the growing belly. These changes can lead to hyperlordosis (increased curvature of the lumbar spine) and external rotation of the hip joints.
Additionally, the hormone relaxin, which softens ligaments and muscles in preparation for childbirth, can increase flexibility but also makes the body more prone to injury.
For prenatal yoga practitioners, understanding the anatomy and movement principles that support back care is essential to maintaining comfort and preventing strain.
Focus on Breath: The Connection Between Body and Mind
Breath is a powerful tool in prenatal yoga, acting as a link between body and mind. Focusing on deep, introspective breathing not only brings calm but also helps relieve pain and tension in the body. When we experience pain, our body responds with constriction, but mindful breathing can help shift the balance between the sympathetic and parasympathetic nervous systems. This increases circulation to tissues, which can become constricted during periods of stress.
Breath also creates space within the body. As you inhale, visualize lengthening the spine, and as you exhale, feel the body grounding and releasing tension. Using positive imagery, such as trusting the body’s natural wisdom, can help release discomfort and allow for a more harmonious connection between body and breath.
Maintaining Natural Spinal Curves: Gentle Activation for Support
Pregnancy naturally increases the curve of the lumbar spine, but it’s important to protect this area by gently activating the pelvic floor and lower abdominals. Visualize the tailbone lengthening toward the earth while subtly lifting the pubic bone upwards to create a balanced posture. Standing with the feet pelvis-width apart can help stabilize the spine and support the body’s shifting center of gravity.
This gentle engagement can protect the spine from strain and prevent discomfort as the body changes and adapts to accommodate the growing baby.
Keep the Spine Moving: Essential for Flexibility and Lubrication
Movement is essential to maintaining back health during pregnancy. The spine needs movement to lubricate the joints, release tight muscles, and provide the spongy discs between vertebrae with the nutrition they need to stay healthy.
Movement encourages imbibition, a process where the discs soak up nutrients like a sponge when squeezed.
To properly feed and lubricate the discs, it’s important to include all of the spine’s natural movements in your yoga practice: flexion (forward bending), extension (backward bending), side bending, rotation, and lengthening. Incorporating gentle spinal movements can help improve back flexibility and prevent discomfort.
Suggested Poses for Back Care in Prenatal Yoga
Here are a few gentle yoga postures that can support back health during pregnancy:
Cat-Cow Pose Variations: These movements gently stretch and mobilize the spine, encouraging flexibility and relieving tension in the back
Half Bridge Pose (Setu Bandhasana): This pose helps strengthen the lower back and glutes, offering support to the spine.
Gentle Quarter Camel Pose (Ustrasana): A mild backbend that can help open the chest and stretch the upper back, providing relief from the rounding that can occur as the belly grows.
By incorporating these movements into your prenatal yoga practice, you can keep the spine healthy, mobile, and nourished throughout your pregnancy journey.
General Precautions in Yoga for Back Care
When practicing yoga for back care, it’s important to listen to your body and avoid pushing into pain. (Always speak to your doctor and yoga teacher to tailor your practice based on your trimester and individual needs.) Here are some key precautions to keep in mind:
Listen to your body first: Take breaks when needed and avoid pushing into pain.
Lengthen the spine before movement: Focus on lengthening before backbending or spinal twisting.
Bend knees when forward folding: In standing forward bends, keep the knees bent to protect the lower back.
Use a straight back in seated forward bends: Sit up on a cushion if needed to keep the spine from rounding.
Stabilize the hips: Maintain the integrity of the sacroiliac joints, particularly if you experience lower back, sacral, or sciatica issues.
By following these precautions, you can help protect your back and ensure a safe and nurturing yoga practice throughout your pregnancy.
Prenatal yoga offers a powerful way to care for your back during pregnancy. By focusing on the breath, maintaining natural spinal curves, and keeping the spine moving with gentle stretches and movements, you can nurture your spine, protect your back, and prevent strain as your body transforms. With mindful practice and attention to your body’s needs, you’ll be able to find ease and comfort, supporting both you and your baby on the path to a healthy pregnancy.
Learn more in an upcoming birthwork education program! We offer classes in prenatal yoga, doula care, postnatal yoga, Ayurveda and more,
