Yoga is a healthy way to exercise even if you’re not pregnant, but for expecting mothers, it’s particularly beneficial. Use these 10 poses to relieve back pain during pregnancy, as well as improve your flexibility and balance as your belly grows.


Goddess - Relieve Back Pain During PregnancyThis yoga pose requires strong legs and works to open up the hips. It’s a great stretch if you’re stuck sitting at your desk all day.

Position your feet about three feet apart, toes facing outward. Bend both knees to enter a squat position. Raise your hands above your head, palms facing inward. Hold and breathe deeply for several seconds.

Sumo Squat Pose

Extended Side Angle Pose - Relieve Back Pain During PregnancyFrom the Goddess position, lean to the right and place your right elbow a few inches above your knee. Extend your left arm up above your head for a nice side stretch. Hold for several breaths, then release back to center and repeat on the other side.

Wide-Legged Forward Bend

Wide-Legged Forward Bend - Relieve Back Pain During PregnancyFrom the Sumo Squat Pose, straighten your knees back to a standing position and point your toes forward. Scoot your feet out so they’re a little further apart. Slowly bend at the hips, stabilizing yourself with your hands on the floor. Then, cross your arms above your head. It’s okay if your elbows don’t touch the floor; just let your torso hang. Shift your weight onto your toes and hold for five deep breaths.

Triangle Pose

Triangle Pose - Relieve Back Pain During PregnancyStand up from the Wide-Legged Forward Bend. With your legs still far apart, reach your left hand down and grab your left ankle. Extend your right arm up to the ceiling, and turn your head to look at your right hand. Hold for several breaths, then release back to center and repeat on the other side.

Wide Squat

Wide Squat - Relieve Back Pain During PregnancyThis pose is perfect for opening up your hips and helping you find your balance.

Stand with your feet about hip-width apart or slightly wider. Lower into a deep squat. Press your hands together and hold your elbows against your knees to keep them at a wide angle. Straighten your back and hold this squat position for five breaths.


Tabletop - Relieve Back Pain During PregnancyTabletop is a great balance exercise. It stretches your back, energizes the hips, and opens up the shoulders.

Sit on the floor with your knees bent and feet hip-width apart above 12 inches away from your bottom. Place your hands on the floor behind you, fingers facing away from you. Take a deep breath and lift your hips up until your body is parallel to the floor. Look toward the ceiling, keeping your neck aligned with your spine, and hold for five breaths before lowering back down.


Butterfly - Relieve Back Pain During PregnancyTime to move on to floor exercises that open your waist and pelvis while stretching the hips.

Sit on the ground, bend your knees, and press the soles of your feet together. Pull your heels in as tightly to your body as you can, keeping your knees close to the floor. If your belly isn’t too big, lean forward to deepen the stretch.

Sitting Side Stretch

Sitting Side Stretch - Relieve Back Pain During PregnancyFrom the Butterfly position, extend your right leg outward, keeping the left leg tucked in. Reach toward your foot with your right arm and extend your left arm above your head. Hold for several seconds while taking deep breaths. Release and repeat on the other side.

Seated Straddle

Seated Straddle - Relieve Back Pain During PregnancyFrom the Sitting Side Stretch, extend both legs out and keep your feet flexed. Press your pelvis and the backs of your thighs into the floor to help straighten your spine. If you have the flexibility, walk your hands out and lean forward to deepen the stretch.

Child’s Pose

Child’s Pose - Relieve Back Pain During PregnancyThis back and shoulder stretch is the perfect final pose after a good prenatal yoga workout.

Start on your hands and knees. Lean back onto your ankles and extend your arms in front of you, palms flat on the floor. Place your forehead on the floor and focus on breathing deeply while relaxing your facial muscles. Hold the pose for several deep breaths, and your workout is done!

Relieve Back Pain During Pregnancy at Spine Correction Center

Lower back pain is a common complaint among expecting mothers. Make your pregnancy more enjoyable by treating your discomfort at Spine Correction Center in Fort Collins. We use natural, non-invasive techniques to restore a healthy curve to your spine and help you feel comfortable and flexible as you approach your delivery date.

To schedule a free back pain consultation, please contact Spine Correction Center at (970) 658-5115 today.