Yoga To Relieve Lower Back Pain in Pregnancy
Lower back pain is a topic that comes up frequently in our opening circle chats at pregnancy yoga. Read on for some tips on how to manage it in your practice…
Lower back pain is a topic that comes up frequently in our opening circle chats at pregnancy yoga.
During pregnancy we release a hormone called relaxin, which helps soften the ligaments (and also our minds) in preparation for birthing our babies.
This, coupled with the natural postural changes and extra weight necessary for growing a baby, can create instability in the pelvic girdle, affecting the lower back.
Focusing on creating stability in the hips and being mindful of our shifting posture, as well as releasing tension, can be really helpful in relieving lower back discomfort.
Here are five things I love to include in class to alleviate lower back pain:
TVA ACTIVATION
Our transverse abdominis, or TVA, is a deep core muscle. It’s like a corset that wraps around our waist, and one of the most important muscles to prevent back pain.
Try this: Come onto all fours, hands under shoulders, knees under hips, padding the joints as needed. Place a block or pillow between your thighs. Inhale into your back ribs, and as you exhale, make a ‘ssshing’ sound and imagine you were drawing the two front hip bones towards each other. Repeat a few times, then once you feel comfortable, start to add in raising alternate arms, keeping everything else as still and stable as possible.
HIP STABILITY
Relaxin does an incredible job creating the softness necessary to birth our babies but the added mobility can impact our sacroiliac joints. Doing work to stabilise and strengthen the hips can make your body sing again!
Try this: Stand with the feet hip width apart, place a block or pillow between your thighs. Inhale and come into chair pose, exhale press the ground away and return to standing. Repeat 5-10 times, inhaling to lower, exhaling to return to standing.
THORACIC ROTATION
During pregnancy we want to avoid any deep twists that compress the growing uterus, but that doesn’t mean we want to avoid twisting altogether as it is a movement that is vital for spinal health. Restriction in the mid or upper back is often felt further down the chain in the lumbar – taking time to do gentle rotation can make the world of difference.
Try this: Come to a comfortable crossed legged or kneeling position, elevating the pelvis on a cushion or block. Inhale, lift the arms overhead, exhale take a gentle rotation to your right, lifting up and out of the lower back, keeping the belly soft and pointing forward, and turning from the chest upwards. Repeat on the other side. This isn’t about coming into a deep twist, but instead getting gentle motion through the middle and upper back.
PSOAS RELEASE
Your posture changes in pregnancy to accommodate your growing belly, with the curve of the lower back becoming more pronounced. This increased anterior tilt of the pelvis can create tightness in the hip flexors and tension in the mid back as the body compensates. Releasing the hip flexors can be so beneficial in freeing the spine.
Try this: Stand on a block or low step with one leg, holding onto a wall or railing for support. Let the opposite leg dangle down and swing it back and forth, like a pendulum. Do for about 30-60 seconds, then switch sides and repeat.
CALF RELEASE
Our heels connect to our sitbones, and tension in the backs of our legs can pull on the sitbones and SIJ, creating discomfort. Releasing your calves can be really helpful if you’re suffering from lower back pain and also aids restless legs.
Try this: Stand on a low step, holding onto a wall or railing for support. Keep the balls of the feet on the step, then lengthen one heel towards the earth. Hold for 30-60 seconds then switch sides.
Disclaimer: This post is for informational purposes only. Please check with your healthcare provider before starting any exercise during pregnancy.
Enjoyed reading? Practice pregnancy yoga with me every Tuesday, 6-7pm, at the Lifecare Centre in Stockbridge. Book here.