Back Pain Relief During Pregnancy

Back Pain Relief During Pregnancy


(upbeat music) – Beginning in all fours,
we’ll start with cat to cow. Inhale as you lift your
head and your tailbone up, belly drops down. Exhale as you arch your back,
head and tailbone drop down. Open the knees wide and
press back into child’s pose, reaching the fingers long, trying to get the hips down, coming back to all fours. Extend one leg long, and
the opposite arm long. And release, alternating. Really reaching through the
fingertips and the toes. Lengthening through the spine. Tucking one leg back behind the other leg, and press back into little child’s pose. Extend the other arm and leg long, tuck that leg behind, and press back into
child’s pose variation. Open knees wide, and
one more child’s pose, walking hands to one side. Walking back to center. Walk to the other side. Hold any of these poses as
long as it’s comfortable, if you feel like you need more time. Coming into mermaid, legs are at a double v
position to the side. Exhale as you reach your arm up and over, inhale as you release. Adding a little tuck,
similar to thread the needle. Reach up and over, tuck under, up and over, and release. And on the other side, double v position. Reach up and over, and release. Exhale, lengthening
through that side body. Good. Keep breathing through it. And again, if you feel anywhere that
you want to hold the stretch, hold it for a little bit longer and just listen to your body. Lying on your back, draw
one knee into your chest, hang that knee open. Trying to keep the other hip down, and cross the leg across the body, being careful not to do
too deep of a spinal twist. And switching to the other leg, opening up the knee to the side, keeping that other hip down and bringing that knee across the body. A very gentle spinal twist. If you are not comfortable
lying on your back in pregnancy you can always elevate your chest and head by lying on a pillow or using
a stability ball below you and still go through these same stretches. Circling the knees both directions, releasing tension through the low back. Holding onto your big toes,
moving into happy baby. Pressing your feet up towards the ceiling as you pull down on your toes and knees are reaching toward the floor. Rocking side to side can release a lot of low
back pain and pressure. Bringing the soles of the feet together, just letting your knees fall open. And bringing knees together, windshield wiper the legs side to side. Go ahead and let the low
back come off the mat if that’s comfortable in this. Dropping the legs to one side and holding. Again, a very mild, gentle spinal twist can relieve a lot of pain
in the low and mid back. Draw knees in together, this time knees are
together as you circle. Both directions. Coming up, bringing one
ankle above the knee and just lift that other leg up, keeping the foot flexed
will protect that knee. Letting the knee fall open,
opening through the hips. Coming into standing, cross
the right leg over the left, and using the left arm, pull the right arm so you’re
really opening that side body. Forward fold with legs crossed. Inhale as you lift up. Crossing the other leg over, right arm is now pulling
on that left wrist, and forward fold. Legs come wide. If you can, press your
hands into the floor. You can also use a small
stool or a yoga block. Walk your hands to one side, holding that stretch on
the ankle or the shin. And back to center, pressing the hand.

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