Pregnancy Yoga: Yoga for Lower Back Pain

Pregnancy Yoga for Lower Back Pain

Pregnancy Yoga: Yoga for Lower Back Pain

If you are suffering from lower back pain whether in pregnancy or just everyday life, then be sure to check out the sequence below to help ease the pain and discomfort…


I’ve never really suffered from any kind of lower back pain before. I’ve always thought of myself as having good posture, a strong core and glute muscles which all help to protect that lower back. However, now coming to the start of my 25th week of pregnancy (or now in month 5), I am starting to suffer and I don’t like it one bit!

Back pain is a funny one because so many people seem to say their back hurts with phrases like  – “ooooh my back” or “my back is killing me” that often people brush it off as something not important, however for those suffering from constant lower back pain it can be quite distracting and debilitating.

I was out shopping and in under two hours I had to find somewhere to sit down to rest my back and I kept ‘looking at the bottom shelves’ in shops just to stretch my back out – I’m weird, I know!


Causes of lower back pain

The main cause for lower back pain during pregnancy is usually due to your ever growing baby and belly! Lower back pain usually begins around the second or third trimester, but can happen earlier depending on the size of your bump or if you have had any history of lower back pain.

As your baby is growing at the front of you, your body often compensates this extra weight by curving through the spine to support the weight. This then creates over arching in the lower back which is what causes that pain.

You also may be suffering from Pelvic Girdle Pain (PGP). PGP includes pain anywhere from the lumbar spine/abdomen down to the thigh, either at the front or back. If you think you might be suffering from PGP, then be sure to check out the NCT website for further advice:

NCT Website on PGP


Support the Lower Back

Here are some ways to support your lower back if you are feeling pain in that area:

  • Get a belly band to support your abdomen and back. I got mine from Jojo Maman Bebe. Click here to view it.


  • Strengthen the glutes and upper back to help compensate the increasing weight.


  • Try not to walk or stand for long periods of time. Make sure you take regular sit -down breaks if this cannot be avoid.


  • Ensure you are sitting with a good posture and not creating further arching of the back.


  • Perform regular stretches to ease out the lower back.


Lower Back Sequence

Click below to have a go at this simple yoga sequence to help you ease out your lower back:



Be sure to let me know how you get on with this sequence or if you can share any of your top tips for dealing with lower back pain as I would love to try out some new things!!


Lorna x