Yoga Moves to Help Relieve Back and Hip Pain in Pregnancy

Today we are talking about some of the best yoga moves to do in pregnancy to help reduce back and hip pain.

How to stop pregnancy back pain with these awesome yoga moves.

The aches and pains of pregnancy are enough to keep any new mom searching for some relief.

The answer to relieving all that back and hip pain? Stretching!

More specifically, a few specific yoga moves can help ease the sore and tense muscles AND help get your ready for an easier labor.

Of course, if you’re not used to stretching or moving do be careful!

The last thing you want to do is injure yourself.

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Table of Contents

The Best Pregnancy Stretches to Relieve Back Pain

Here are some of the best pregnancy stretches for back pain.

It’s amazing at what a few movements can do to relieve even tough muscle aches!

For each yoga stretch, we’ll show you a photo, along with the step by step instructions to do the pose.

Have fun, take it easy and make sure to practice your deep breathing.

It’ll be a wonderfully calming time you and your baby will benefit from all day!

Seated Side Bend

pregnancy stretches for back pain

Side bends are great for lower back pain. 

Start in a seated position with your legs crossed. Rest your right hands on the ground.

Now stretch your left arm up straight above you, and then bend toward your right side.

You want to keep your body facing forward and open, as you look up toward your left hand.

As you bend, use your right arm for support. Repeat on your other side.

Yoga Squat

pregnancy stretches to help relieve back pain

The yoga squat can help open up your hips, and help loosen them when they are feeling tight.

Start by sitting with your legs extended out in front of you.

Bend you knees and place feet close under your bottom, slightly wider than hip-width.

Putting your weight on to your feet, your bottom-up and come into a low, wide squat.

Keep your back straight and bring both hands together between knees in prayer, pressing elbows into inner thighs.

If this feels uncomfortable for you or causes too much pressure in your pelvic area make sure to stop, or try a variation where you are supported by an object under your bottom, like a yoga block.

Childs Pose

child pose stretch to relieve pregnancy back pain

The childs pose is a restorative pose that feels amazing.

This is one I do anytime I’m feeling stressed or a little tight.

Doing this pose while pregnant will help take the pressure off of your growing belly and help your back and stomach feel amazing.

Start by kneeling on the ground with your butt on your heels and the top of your feet against the floor.

Keep your big toes touching, and knees wider than hip-width apart.

Next, slowly bring your chest to the mat, placing your body in between legs.

Extend your arms in front of you, touching your forehead to the floor.

Wide Standing Forward Bend

A great way to relieve lower back tension is with a wide forward bend.

Start by standing with your feet about 3 feet apart, knees slightly bent.

Bend forward at the waist, allowing your head to drop toward the floor.

Hold onto your elbows with opposite hands, which will help stretch your spine.

After a few deep breaths, switch arm grips, so the opposite arm crosses on top.

Extended Triangle Pose

Another great stretch to ease pregnancy-related back pain!

While standing, spread your feet 3-4 feet apart.

Raise your arms out parallel to the floor.

Reach down on your left side with your left hand, while extending your other arm straight up toward the ceiling.

Turn your left foot out pointing fully to the left, and your right foot at a 90-degree angle facing in front of you.

Keeping your chest open, focus on reaching up toward the ceiling with your raised arm. After a few deep breathes, switch sides.

Modified One-Legged King Pigeon Pose

This pose is amazing for stretching and opening the hips.

It can also help stretch some very important muscles that will help ease childbirth.

It’s definitely a more challenging pose so take it slow, and get help if you need it.

Start on your hand and knees.

Bring your right knee in between your hands, placing your right foot near your left wrist.

Extend your left leg behind your knee and foot facing down.

Bring your left foot up towards your shoulder and grab with your left hand.

Hold for a few breathes, and switch sides.

*I am not a doctor. Make sure to consult with your medical provider before embarking on any new fitness or exercise routine.

Always use caution, especially while pregnant.

If you are looking for a really awesome way to stay fit during pregnancy make sure to check out the Belly Only Pregnancy Workout Program.

It helps make it easy to eat right and keep your body in shape while you’re pregnant!

The workout’s are also designed to help make birth easier. (Umm… yes please!)

Plus the program includes postpartum courses that help you strengthen and tighten your core AFTER baby arrives.

Did I mention it’s also super affordable!

Check it out here. You won’t regret it. —> Belly Only Pregnancy Workout Program.

pregnancy yoga poses for back pain
Yoga moves and stretches to help relieve pregnancy back aches and hip pain. These prenatal yoga poses can help stop sciatica pain and even make labor and birth easier.

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