Best Yoga Poses for Pregnancy Back Pain
Best Yoga Poses for
Pregnancy Back Pain
Back pain is one of the most common complaints during pregnancy — and one of the most responsive to gentle, mindful movement. Here are the poses I return to again and again with my students.
As your baby grows, the centre of gravity shifts, the lower back curves more deeply and the muscles supporting the spine work harder than ever. This is entirely normal — but it doesn't mean you have to simply endure it. Yoga offers some of the most effective tools for finding relief, and many of these poses can be practised safely from the first trimester through to delivery.
Before you begin, gather your props — a mat, two blocks, a blanket, a bolster and an eye pillow if you have one. Move slowly, breathe deeply and always listen to your body.
Suggested props: Yoga mat · Blocks · Blanket · Bolster · Eye pillow
The Best Poses for Back Pain Relief
Stand with feet hip-width apart and hands resting on the hips or belly. Begin to make slow, gentle circles with the hips — moving forward, to one side, back and to the other. Allow the movement to be fluid and unhurried, like drawing a large circle with the pelvis. This is one of the most accessible and effective movements for releasing tension in the hips and lower back during pregnancy. It requires no props, can be done anywhere, and feels wonderful at any stage. Make 8–10 circles in each direction, breathing slowly throughout.
Begin on all fours with wrists under shoulders and knees under hips. On an inhale, drop the belly and lift the tailbone (Cow). On an exhale, round the spine toward the ceiling (Cat). Move slowly between the two, following the breath. This gentle spinal mobilisation is one of the most effective ways to relieve tension in the lower back and is safe throughout all stages of pregnancy.
From all fours, widen the knees to create space for your belly and sink the hips back toward the heels. Extend the arms forward and rest the forehead on the mat or a block. Child's Pose gently lengthens the lower back, releases tension in the hips and offers a moment of complete surrender. Stay for 5–10 slow breaths.
Stand with feet hip-width apart and bend forward from the hips, resting hands on blocks or a chair. Allow the spine to lengthen and the head to hang heavy. This decompresses the lumbar spine and releases tension through the whole back body. Bend the knees generously to avoid straining the hamstrings.
From all fours, bring one knee forward and extend the opposite leg behind you. Place a bolster or folded blanket under the front hip for support. Pigeon Pose targets the piriformis muscle — often a key contributor to pregnancy back pain — and creates space through the outer hip and glute. Hold for 8–10 breaths each side.
"Back pain during pregnancy is very often rooted in the hips. When we create space and release tension in the hips, the back tends to follow."
A Note on Safety
All of these poses are suitable for most pregnancies, but every body and every pregnancy is different. If you experience sharp pain, pressure or discomfort in any pose, come out of it immediately and speak with your midwife or healthcare provider. Avoid any deep twists, strong backbends, or lying flat on the back — particularly from the second trimester onwards.
For any pose where the head moves below the heart — such as a forward fold — aim for no more than three breaths and come up slowly. If you feel dizzy or lightheaded at any point, return to standing and rest.
If you have been diagnosed with pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD), please seek guidance from a women's health physiotherapist before practising independently.
Ready to practise? Join my Online Pregnancy Yoga Platform for guided classes specifically designed to relieve back pain and support your body throughout pregnancy.
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