Pregnancy often brings physical discomfort, and lower back pain is one of the most common complaints, especially in the second and third trimesters. According to Healthline and Harvard Health, prenatal yoga can be a safe and effective way to manage this discomfort. It improves posture, strengthens supportive muscles, and relaxes the nervous system—all of which contribute to pain relief and a healthier pregnancy.
Here are 10 expert-recommended prenatal yoga poses for back pain relief, with safety tips for each trimester.
1. Cat-Cow Stretch (Marjaryasana–Bitilasana)
This gentle spinal movement helps relieve tension in the lower back and improves circulation.
How to do it:
On hands and knees, alternate between arching your back (cow) and rounding it (cat). Sync with your breath for a calming effect.
2. Child’s Pose (Balasana)
A resting pose that gently stretches the spine and hips.
Tip: Widen your knees to accommodate your belly and use a bolster or pillow under your chest for support.
3. Downward-Facing Dog (Adho Mukha Svanasana) – Modified
This pose can decompress the spine and relieve pressure, but it should be modified during pregnancy.
Important: Use a wall or blocks, and avoid if you have high blood pressure or feel dizzy.
4. Pelvic Tilts (on hands and knees)
A subtle but effective move to strengthen the lower back and stabilize the pelvis.
Tip: Gently rock the pelvis forward and backward while keeping your back straight.
5. Standing Forward Bend (Uttanasana) – Supported
Helps lengthen the spine and release back tension.
How to modify: Use a chair or blocks for hand support to avoid pressure on the belly.
6. Bridge Pose (Setu Bandhasana) – Supported
A gentle backbend that can relieve lower back pain and strengthen glutes and hips.
Use a yoga block or cushion under the hips for support instead of lifting fully.
7. Low Lunge (Anjaneyasana) – With Support
Stretches the hip flexors and helps reduce pelvic tilt, a common cause of back pain.
Modification: Place a pillow under the back knee and keep hands on a chair or blocks.
8. Seated Forward Fold (Paschimottanasana) – Wide-Legged
Relieves lower back and hamstring tension.
Prenatal tip: Sit on a cushion, widen your legs, and use a strap to avoid compressing the belly.
9. Reclining Bound Angle Pose (Supta Baddha Konasana)
A deeply relaxing pose that opens the hips and relieves lumbar stress.
Tip: Recline with support (bolster/pillow) and use blankets under the knees.
10. Savasana (Corpse Pose) – Left Side Lying
Final relaxation is essential, but lying flat on your back is not recommended in late pregnancy.
Instead: Lie on your left side with a pillow between the knees and under the belly for support.
References
- Healthline – Yoga for Back Pain
- Harvard Health – Safe Way to Do Yoga for Back Pain
- NIH – Yoga Eases Chronic Low Back Pain
- Medical News Today – Best Poses
- Keck School of Medicine – Walking vs Yoga
- PMC Study – Prenatal Yoga and Pelvic Alignment
- Johns Hopkins – Benefits of Yoga
- Cult.Fit – Yoga for Lower Back Pain
- NJ Spine & Ortho – 3 Ways Yoga Helps
- Everyday Health – Yoga Poses for Back Pain
- YouTube – Back Pain Yoga Routine
