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Prenatal Yoga Guide: Relieve Back Pain with Safe Poses (Video Tutorial)
Why Prenatal Yoga Helps？
During pregnancy, increased relaxin hormone and shifting center of gravity cause 60%-70% women experience back pain (ACOG). Gentle yoga can:
1. Strengthen core muscles to support the spine
2. Improve pelvic blood flow, easing sciatic pain
3. Lower cortisol through mindful breathing
Caution: Avoid deep twists in first trimester; limit supine poses after 20 weeks.
First Trimester (0-12 weeks)
Cat-Cow Stretch
On all fours, arch spine upward (cow) and round spine (cat)
Benefits: Spinal flexibility, lower back relief
Second Trimester (13-28 weeks)
2. Side-Lying Savasana
Lie on left side with pillow between knees, extend right arm
Benefits: Releases quadratus lumborum tension
Third Trimester (29+ weeks)
3. Wall-Assisted Chair Pose
Slide down wall until thighs parallel to floor, hold 30s
Benefits: Leg strength building, spinal decompression
Avoid:
Deep backbends (Wheel Pose)
Closed twists (Half Lord of the Fishes)
Hot yoga (core temp >39℃ risks fetal defects)
Pro Tips:
Hydrate with 8oz water pre/post session
Wear maternity support belt
Stop immediately if dizzy/contractions occur
A 2023 Maternal-Fetal Medicine study found: 3 weekly 20-min sessions reduce back pain by 42% and shorten labor by ~1.5 hours.
