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pinterest logoBecause of an increased production of hormones in pregnancy, like Progesterone and Relaxin, you may experience back pain in pregnancy caused by sacroiliac joint pain.

It may even have affected you temporarily during your menstrual periods and then come back with a vengeance during pregnancy.

There are two main causes of the symptoms for sacroiliac pain in pregnancy.

One is stiffness or lack of flexibility in the pelvic muscles. In addition to practicing yoga poses specifically to increase mobility, regular chiropractic adjustments can help relieve your back pain in pregnancy. When used together, yoga and chiropractic can help increase flexibility and motility. They help to balance the pelvis and hips, making it easier for your uterus to align properly and easier for your baby to get into the vertex-head down- position by week 32-34. All these benefits make for a healthier and easier birth, in addition to relieving back pain in pregnancy.

Another possibility as that your sacroiliac joints are hyper-mobile or extremely flexible. The pregnancy hormones are causing instability in the joints, which are causing stress on your lower back. So in addition to carefully listening to your body’s messages while practicing yoga poses that stretch, you need to also strengthen your lower back muscles. By stabilizing and strengthening, you will help relieve stress and back pain in pregnancy.

 Try These Ten Poses To Relieve Back Pain In Pregnancy

Remember to breathe deeply. Always listen to your body and pull back if/when you feel pain. Hopefully, practicing prenatal yoga regularly will help you enjoy your pregnancy even more and ultimately have a safe and healthy birth.

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When standing in Tadasana place feet hip width apart, like in this  2nd  photo.

 

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When folding forward keep a “micro-bend” in your knees to protect the lower back.

 

 

 

Even in Downward Dog it is beneficial to keep a tiny bend in the knees.5

 

 

 

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Modified Ustrasana or Bhujangasana to strengthen and stabilize the back of the pelvis.

 

 98Or Setu Bandha Sarvangasana to stretch the spine and relieve back ache.  Or try it supported with a block under the sacrum.

 

 

 

10One legged bow pose is excellent for focus, balance, and stabilizing the pelvis.

 

 

 

Begin to introduce Trikonasana and forward folds and squats.

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And finally, everyone’s favorite hip opener One legged King Pigeon Pose.

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Practice Prenatal Yoga at home, while you travel, or take your Down Dog to the park!

YogaDownload.com: Prenatal Yoga 1 led by Liza Janda.

YogaDownload.com: Prenatal Yoga 2 led by Liza Janda.

Basic Beginner Series for only $30 at YogaDownload.com. Sign up today! 

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