Back Pain During Pregnancy

     50-70% of women experience lower back pain during pregnancy. Physical changes in pregnant women including hormonal changes, changes to the center of gravity and increased weight gain cause changes to posture and often lead to discomfort in the lower back, shoulders, neck and hips. Two types of postural misalignment are common among pregnant women- Lordosis- increased curvature in the lower back and Kyphosis- rounding the shoulders forward. Some women have a little of both known as lordo-kyphosis.
     Following the basic principles of alignment can help draw student back to a balanced pelvis and can be helpful in maintaining postural integrity to avoid chronic back pain. When the lower back over arches you need a gentle scooping of the tailbone during yoga practice and everyday activities in order to balance the pelvis and maintain natural curves of the spine. This exaggerated curvature causes the back muscles to shorten and become tense, which also strains the psoas muscle.
     The rounding of the upper back and shoulders is common in pregnant women and new moms. This can be caused by added weight in the breasts or psychological reflex to round and protect the growing baby inside. With new moms it is usually from carrying the baby and nursing. Try pressing the shoulder blades in and down your back and lengthening the side body to improve posture and back discomfort.
 
Some Tips for Alleviating Lower Back Pain:

1. Yoga and Pilates poses including Cat/Cow, wide knee Child’s Pose, Puppy Pose, Downward Facing Dog Pose, Standing Forward Fold, Pigeon Pose, Seated Side Bend, Supported Fish Pose, Legs up the Wall using bolster or pillow under your sacrum, Spine Stretch Forward and Saw are some of my favorite back stretches.
2. Squat to pick something up instead of bending forward.
3. Avoid lifting heavy things including children. If you have a small child home, let them hold your hand or sit on your lap instead of carrying them.
4. Avoid lying on your back, if you are early on in your pregnancy place blocks, bolster or pillow under your thighs when lying on your back.
5. Avoid sitting or standing for long periods of time.
6. Strength training including strengthening your abdominal muscles, which support your lower back. Ex: plank (hold for shorter period of time than when your not pregnant)
7. Sleep on your side, left side is recommended. Have, your knees bent and place a pillow between your knees.

Supported Child's Pose​

Spine Stretch Forward