Exercises for Pregnant Women with Back and Spine Pain

Relieving and getting rid of back pain during pregnancy can be achieved with a specially selected exercise complex designed to relax the back muscles, give rest to the spine, stretch and develop the vertebrae, and of course, strengthen the back muscles so they can support the spine in its correct position.

Tadasana. Stand straight with feet together, big toes touching, heels slightly apart. Distribute your weight evenly on both legs, swaying a little. Pull the kneecaps up, slightly draw in and lift your abdomen. Roll the shoulders back, squeeze the shoulder blades together, and open the chest. Let your arms hang freely by your sides with palms facing inward. Reach up with the crown of your head towards the ceiling and the sky. Breathe deeply and evenly through your nose. This pose improves posture and strengthens the back muscles, as well as strengthening the arch of the feet and reducing the risk of tripping, twisting an ankle, or falling.

Utkatasana. Position your feet hip-width apart. Place your hands on your knees and squat down a bit so that your knees do not extend forward past your feet, while your pelvis tilts back as if you are about to sit on a chair. Lift your head up and stretch your arms along your spine, palms together in a prayer position. Arch your back in the lower back and thoracic region. Hold the pose for 15-30 seconds and slowly straighten up. This asana greatly strengthens the back muscles and also effectively trains the legs and thighs, helping to eliminate excess deposits.

Padangusthasana (intermediate phase). Legs hip-width apart. Bend forward, trying to keep your knees straight. Grasp your big toes with your hands (in a modified version, place your hands on your knees or slightly bend your legs), stretching the spine from hips to neck and lifting your head. The abdomen should not be compressed. Breathe deeply and calmly. Hold this position for 5-10 seconds and…    

Padangusthasana (final phase) …now, while exhaling, pull your head towards your knees. After 10-15 seconds, slowly straighten up, trying to straighten your back one vertebra at a time. For you, this asana should not be a bend, but a gentle stretch of the spine and the adjacent back muscles. Pay attention to your feelings and listen to the baby. At the slightest discomfort, take a break from the exercises.

Dandasana. Danda means "stick". This asana resembles a stick or staff. Sit on the floor. Stretch your legs forward, bringing them together and pulling your feet towards you. Place your palms on the floor beside your hips, fingers pointing towards your legs. Inhale, stretching your spine up and reaching the crown of your head towards the ceiling. Keep your elbows straight, slightly puff out your chest, and look straight ahead. Hold the asana for 15-30 seconds. In later stages of pregnancy, you can slightly separate your legs. Dandasana stretches the leg muscles, gently massages the abdominal organs, and strengthens the lower back muscles. The pose teaches you to sit upright with a straight spine.

Janu Shirshasana. From Dandasana, bend your right knee and pull your right heel towards your groin. Keep your left leg straight. With a straight back, lean forward and grasp the big toe of your left foot. Extend your spine in a straight line, lowering your head down, tucking your chin in. Stay in this position for 15-30 seconds.

Janu Shirshasana (final phase). With an exhale, lean forward and reach your chin towards your left knee. Stay in this position for as long as possible. Straighten up and repeat everything on the left leg.

Pashimottanasana. During pregnancy, it is not advisable to bend deeply forward and lie on your stomach. Therefore, expectant mothers should perform a variation of Pashimottanasana. Sit in Dandasana, exhale and grasp your big toes. Feet should be hip-width apart. Shoulders should be lowered, trying to bring the shoulder blades together behind your back, and keep the spine straight. This asana effectively stretches the spine and alleviates back pain, which often occurs during pregnancy.

Marichyasana. Sit in Dandasana. Bend your left leg at the knee so that the shin is perpendicular to the floor and pull your foot towards the thigh of the same leg. The right leg should remain extended. After exhaling, stretch your back and spine upwards and turn your torso to the left so that the right side of your body comes closer to the left thigh. Place your right hand on the knee of your left leg, while supporting yourself with your right hand behind your back. Turn your torso to the left and look back. Rotate your shoulder line to the left, but make sure your abdomen is not compressed. Due to the compression of the diaphragm, your breathing may be rapid at first, but it will normalize after a few seconds. Stay in this position for 20-30 seconds. Now repeat the pose on the right side.

Ustrasana. The camel pose significantly eases the course of pregnancy and is also beneficial for nursing mothers as it helps maintain a beautiful breast line after breastfeeding is completed. As pregnancy progresses, you can transition to easier variations. Begin on your knees, pulling your toes back. Initially, practice this exercise with your knees slightly wider than your shoulders. Over time, you can place your knees at hip-width apart. The same distance should be between your heels. Grasp your feet with your hands, pulling in your lower abdomen. Exhale and rise – arching upwards, carefully stretching your spine to fully straighten your arms. Extend into a smooth arc, focusing on the sensation of stretching and elongating the spine. In the upper position, hold your breath and fix the asana for 10-15 seconds. As the pregnancy progresses, you should perform the asana while keeping your hands on your lower back and arching back.

Cat Pose. This asana improves the elasticity of back muscles and helps reduce the pressure of the uterus on the spine. Kneeling, place your hands on the floor so that your hands are directly under your shoulders and your knees are under your hips. Inhale, lift your head and tailbone, arching your lower back. Exhale, tuck your tailbone under while bending and releasing your back. Inhale, feel the smooth movement from the base of your back to the crown. Exhaling, pull your navel towards your spine, spread your shoulder blades, focusing on the sensation of elongating your back. Repeat the exercise several times.

While on all fours, place your hands shoulder-width apart and your knees hip-width apart. Now simultaneously raise your right arm and left leg. Hold for 10-15 seconds. Do not lift your head up and do not twist your torso. Focus on your body balance and stability. This asana is excellent for training coordination and strengthening back muscles. Change position by raising your left arm and right leg.

Cervical-Thoracic Backbend. From Cat Pose, slide your hands forward on the floor until your chest touches the floor. Extend your arms forward with palms down and place your chin and neck on the floor. Ensure your knees remain in place, forming a right angle with your shins. Hold for 15-30 seconds and smoothly return.

Setu Bandha Sarvangasana. This asana allows you to learn how to arch your back, developing its flexibility. It is one of the few backbending asanas allowed during pregnancy, and it also helps turn the baby from a breech position to a head-down position. Lie on your back and bend your legs at the knees. Place your feet near your buttocks. Exhale and lift your buttocks and back. Supporting your back with your palms, lift your buttocks, chest, and thighs even higher. Hold the pose for 15-30 seconds and smoothly lower yourself down. This asana relieves back pain, strengthens the back muscles, and rejuvenates the pelvic organs.

Urdhva Pashimottanasana. This pose excellently stretches the spine, eliminates back pain, and strengthens the muscles. Lying on your back, bend your legs at the knees, place your palms on your feet and pull your straightened or semi-straightened legs over your head. Do not try to place your feet on the floor behind your head; your pelvis should only slightly lift off the floor. Feel how your spine stretches. Hold for 15-30 seconds and gently lower yourself down.

 Rest in Shavasana — the pose of complete rest.

By doing such gymnastics for your back at least 3 times a week, you will get rid of back pain during pregnancy, fatigue in the spine, and significantly reduce the load on it.