Prenatal Yoga Poses to Relieve Back Pain

July 18th, 2011 by Dionna | 2 Comments
Posted in Adults, Eclectic Learning, Guest Posts, Just for Fun/Miscellaneous, natural parenting, Pregnancy and Birth

I’m a little more than halfway through my second pregnancy, and I’m already experiencing pregnancy-related back pain. I asked Stephanie of Mama and Baby Love to recommend some prenatal yoga poses good for pain relief while pregnant, and she was nice enough to share them in a guest post. Enjoy!

There are so many wonderful benefits to practicing yoga while you are pregnant. If you are in a class, you get to be in a room full of other pregnant mothers, enjoying that supportive community as you all share in the journey together. Although, if you are Claire Dederer, the author of Poser: My Life in Twenty Three Yoga Poses, you will disagree with me. She thinks prenatal yoga is just a bunch of chubby mamas sitting around farting. There will be farting, no doubt, but it is worth it!!

You also get your body physically ready and your mind emotionally ready for birth and that post-partum time period.1 I used to tell my yoga students and doula clients that birth is like a marathon: you need to train for it!

But best of all, it just plain makes your body feel good. Almost all of those pregnancy related aches and pains can be alleviated through yoga (and regular massage).

So if you are like sweet Dionna and have an achy back, I have rounded up some of the most important yoga poses to do. Using these tutorials you can create your own home practice, even if it’s just 15 minutes a day. But. I highly, strongly, adamantly urge you to try and find a class to attend. There is nothing like a live yoga class, pregnant or not.

So here they are in no particular order – click each link for details on how to do each pose:

For more info about what prenatal yoga class is like check out Yoga for Moms-to-Be.

Or if you are like Dionna and need some relief ASAP, check out this free prenatal yoga video from yoga vibes for back relief.

Hope that helps some achy pregnant Mamas out there!


Stephanie Brandt Cornais is a Licensed Massage Therapist, Yoga Instructor, Doula, and Childbirth Educator. She blogs about natural parenting, real food, yoga, personal fitness and DIY at Mama and Baby Love.

Statements on this website have not been evaluated by the Food and Drug Administration. Products and/or information are not intended to diagnose, cure, treat, or prevent any disease. Readers are advised to do their own research and make decisions in partnership with your health care provider. If you are pregnant, nursing, have a medical condition or are taking any medication, please consult your physician. Nothing you read here should be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.

  1. For more ideas to help work out the aches and pains of pregnancy, be sure to check out Prenatal Massage Techniques.

2 Responses to:
"Prenatal Yoga Poses to Relieve Back Pain"

  1. Sage Norbury

    Hey Dionna, come see me. Why haven’t I seen you since you got back? We can help your back.


    • Dionna   CodeNameMama

      Because I’m not always the sharpest crayon in the box? ;) I’ll email you to set up an appointment – ty!!

  • Grab my new badge!

    Visit Code Name: Mama

  • Visit Natural Parents Network
  • Display & participate!

    Visit Code Name: Mama

  • Carnival of Weaning

    Carnival of Weaning