5 Safe Yoga Poses to Relieve Back Pain During Your Second Trimester
Reviewed by
Dr. Priya Sharma · MBBS, MD (Obstetrics & Gynaecology)
You’re standing in front of the mirror, looking at your beautiful bump, but all you can feel is that dull, nagging ache in your lower back. You’re trying to stay strong for your baby, but the pain makes even sitting down feel like a chore. Please know that you aren't alone—your body is working hard, and it’s okay to admit that you’re tired and in pain. Let’s find some relief together with these simple, gentle movements.
What You'll Need
- A soft yoga mat or a clean rug
- Two sturdy pillows or a bolster
- A quiet corner for 10 minutes
- A glass of room-temperature water
- Patience and a non-judgmental attitude toward your body
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Get on your hands and knees. As you inhale, look up slightly and drop your belly. As you exhale, gently round your back like a cat. This helps release the tension that builds up in your spine from carrying the extra weight.
Child’s Pose with Wide Knees
Kneel on the floor, bring your big toes together, and spread your knees wide to make space for your belly. Sit back on your heels and reach your hands forward on the floor. This gently stretches your lower back muscles.
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Wall-Supported Standing Forward Fold
Stand facing a wall, place your hands on it at shoulder height, and walk your feet back until your body forms an 'L' shape. Keep your knees soft. This lengthens the spine without putting pressure on your abdomen.
Butterfly Pose (Baddha Konasana)
Sit on the floor with your feet together, letting your knees fall outward. Hold your ankles and sit tall. This opens the hips and helps relieve the pressure that radiates from your pelvis into your lower back.
Side-Lying Savasana
Always end by lying on your left side. Place a pillow between your knees and one under your head. This position is the safest for blood flow during the second trimester and helps your spine fully relax after the stretches.
"Listen to your body; if a pose feels like a strain rather than a stretch, stop immediately—your comfort is the only priority."
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