How to Treat Back Pain
During Pregnancy?

Back pain is a growing concern among the youth today. It is very common during pregnancy. For some, it becomes too difficult to bear the pain given the other complications during the period. Heavyweight, hormonal changes and food aversions almost make the pain unbearable and regular exercise challenging. Thankfully, there are things you could do to reduce the pain without exerting yourself too much. 

6 Ways to Kill Pregnancy Back Pain

1. Yoga

Yoga is the age-old technique that connects the body, mind and soul. With simple yoga postures, the body becomes flexible and muscles active. Back pain, which results from stiffness in the back or inflammation in the spine, reduces with stretching and yoga. 

Here are some yoga postures that have shown effective results in many pregnant women with back pain.

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1. Chakravakasana (Cat-Cow Pose)

Steps

• Start with your palms and knees on the ground(in a table pose) and inhale as you stretch your lower back with your face upwards.

• Slowly exhale, bring your head and pelvis down, relax your body, and round your spine outward like a cat.

Benefits

• Helps massage the back muscles in tension.

• Helps improve posture and releases stress.

• Stretches the spine, lower back and hips.

2. Konasana I

Since, for some, pregnancy limits movement, one of the easiest yoga poses to reduce lower back pain during pregnancy is Konasana I, or Angle Pose.

Steps

• Stand straight with feet about 20 inches apart, hands close to the body.

• Inhale as you raise your left hand and stretch the torso, fingers pointing upwards.

• Slowly exhale as you bend your upper body to the right side, with your left arm facing upwards. Turn your head to look at the left arm.

• Inhale and return to your original position, and repeat the steps with the opposite hands.

Benefits

• Helps in stretching the spine and the whole body.

• Helps relieve sciatica and back issues, and cures digestive problems.

• Improves circulation and also flexes the body.

3. Konasana II

A twist in the Konasana I steps makes the second stage of Konasana. 

Steps

• Stand with your feet shoulder-width apart.

• Slowly raise your hands upwards, arms touching the ears, palms together and fingers intertwined.

• Exhale as you gently bend to the right with your elbows straight and your torso bending to the right. The posture is almost right angle to your standing position.

• Hold the posture, keep your breathing normal and experience the stretch.

• Return to the normal posture and repeat the steps on the opposite side.

Benefits

• Stretches and tones the sides, elbows, and arms.

• Provides flexibility to the spine.

• Improves the immune system.

4. Ardha Uttanasana 

Pregnant women should do this asana with the support of a wall.

Steps

• Stand facing the wall. Now place your hands on the wall as you straighten your elbows.

• With your feet shoulder-width apart, bend forward, head-down, keeping your ears near the upper arm level.

• Hold the posture and breathe normally.

• Slowly inhale and come back to the original position.

Benefits

• Strengthens the spine and improves posture.

• Works out the arms and relieves the joints.

5. Anuvittasana

Steps

• Stand straight. Place both your palms on your lower back and press gently with your fingers facing downwards.

• Slowly bend backward as you press the feet tight, squeeze your thighs and lower back, and keep your head forward.

• The support of the arms balances your weight. Breathe normally as you hold the posture.

• Inhale as you gently come back to the original posture.

Benefits

• Relieves back pain

• Opens the frontal part of the body.

• Improves the respiratory and cardiovascular systems of the body.

The stages of pregnancy could vary in women considering the complications. So, it is advisable to try the postures as long as they comfort you and do not overdo them. Any stretch that causes pain or discomfort should not be done during pregnancy. You can modify the postures or use cushions, support of the wall, etc.and do the asanas as comfortably as you can. Additionally, consult your doctor if you are a beginner or have a medical history.

2. Massage and Acupuncture

Back massages have been found to relieve lower back pain during pregnancy. They improve the blood flow, oxygenate the system, and relax the muscles. Acupuncture, an Asian technique that uses needles (fingers) in pain areas, is also shown to relieve back pain and headaches, and improve energy level and digestion. You can also opt for physiotherapy that relaxes the muscles around the back. There is a certain physiotherapy exercise for back pain during pregnancy that you can easily continue at home.

3. Slow Breathing and Meditation

Meditation during pregnancy calms you down from the inside and helps you de-stress. When you meditate and breathe mindfully, your brain gets stimulated and releases happy hormones. As your stress is controlled, you feel relaxed and relieved from stress-induced back pain and other ailments like high blood pressure and diabetes.

4. Reduce Workload

There is a reason women are given a work leave as they stroll into the later stages of their pregnancy. The body is already carrying a lot of weight and the hormones keep hanging their course every day. In such times, it is advisable to reduce physical and mental stress and workload. Stop lifting heavy stuff, focus on your posture and wear low-heeled shoes for balance.

5. Other exercises 

Swimming is another exercise that helps reduce back pain during pregnancy. Staying afloat helps relax the body, while breaststroke strengthens the back and chest muscles. Remember to check with your doctor if you can continue swimming during pregnancy and stop if you feel any discomfort in the process. Walking, side stretching, wide squat, and butterfly exercise are some other exercises that help in deep breathing, relaxing the muscles, and relieving back pain.

6. Sleep Right

Last but not the least, improve your sleep posture to get rid of back pain during pregnancy. Fold a thick towel or use a pillow on the back where you feel the pain and elevate your body accordingly if you sleep straight. Use pillows between the knees when you sleep on your sides for support and to reduce the pain in your lower back. It is important to get better sleep for a healthy pregnancy.

“We need to do a cleansing process within ourselves. In sleep, we get rid of fatigue, but the deeper stresses remain in our bodies. Sudarshan Kriya cleanses the system from the inside. The breath has a great secret to offer.”

-Gurudev Sri Sri Ravi Shankar

Join our Sudarshan Kriya program to experience a sense of deep rest, calmness, and peace. Learn how certain lifestyle changes can lead to a healthy pregnancy.

Based on inputs by Pooja Venugopal, Faculty, Sri Sri Yoga

FAQ on Pregnancy Back Pain