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What This Yoga Trainer Wishes all Pregnant Moms Knew About Back Pain

Research indicates that up to 50% to 80% of pregnant women experience back pain at some point during their pregnancy. 

Meet Ishita Vora, a dedicated prenatal and postpartum yoga trainer with a passion for guiding expectant and new mothers through the transformative journey of pregnancy and beyond. With several years of experience under her belt, Ishita has honed her expertise in tailoring yoga practices to suit the unique needs of pregnant and postpartum women. 

We had the chance to talk to her about yoga for pregnant moms! If you are expecting your little one soon or you are interested in learning about prenatal yoga, this is the blog for you! Let's dive in!

In conversation with Expert Ishita Sangani, let’s find out all how yoga can help new moms get relief from back pain!

Question: Many expectant mothers experience back pain during pregnancy. Can you tell me 3 safe yoga poses for relieving back pain during pregnancy?

Ishita: Absolutely. Back pain is so common in pregnancy mainly due to postural changes and the growing belly straining the back muscles. So firstly I advice all pregnant moms to sit straight with back support! For pregnancy back pain, I recommend starting with gentle stretches and then progressing to these asanas.

  1. Marjaryasana or The Cat-Cow Stretch is a fantastic move where you get on all fours, round your back like an angry cat, and then dip it down like a lazy cow. 

  2. Balansana or Child's Pose is another gentle stretch where you kneel, sit back on your heels, and stretch forward as if you're reaching for snacks on the floor. 

  3. Adho Mukha Svanasana or the Downward Dog Pose, where you crawl on hands and knees and lift your hips while keeping the knees a bit bent, is great for stretching and strengthening the back muscles.

yoga for back pain

Question: How does prenatal yoga contribute to managing or reducing back pain in expectant mothers?

Ishita: Breathing techniques are incredibly powerful. For instance, Deep Belly Breaths or Dirga Pranayama" or the "Three-Part Breath." involve inhaling deeply to inflate the belly like a balloon and exhaling slowly to engage the core. This not only strengthens the core muscles but also promotes relaxation and pain relief. Then there's the Ujjayi Whisper Breath, where you inhale coolness through your nose and exhale warmth through slightly pursed lips, which is very calming and helps in managing discomfort. Both these techniques are very useful to reduce pain of any sort so I advice moms to practise these in pregnancy as they would be very beneficial in labor and delivery as well. 

pranayama for back pain

Question: How often should pregnant women practise yoga to effectively manage back pain?

Ishita: I advise aiming for 2-3 yoga sessions per week. This regularity ensures that the body remains flexible and strong throughout the pregnancy. Overall, aiming for about 150 minutes of moderate exercise like yoga per week is recommended for pregnant women, but always listen to your body and adjust accordingly. 

Question: Are there any yoga moves that should be avoided during pregnancy?

Ishita: Yes, there are certain moves that should be skipped to ensure both the mother's and the baby's safety. Twisting movements can be too strenuous on the abdomen, so it's best to avoid those. After the first trimester, lying flat on the back can restrict blood flow, so side-lying positions are preferable. Also, any poses that involve being upside-down should be avoided, keeping the head above the heart to maintain safe blood pressure levels. Please do yoga only under the guidance of a prenatal yoga trainer in pregnancy as some asanas have to be modified to suit pregnancy.

For example - Traditional yoga teaches Shavasana to be performed as lying on your back. But we know that this position is not comfortable or safe in pregnancy as it can reduce blood flow to the foetus or to mother’s heart especially in 3rd trimester. So in prenatal yoga we teach Shavasana in side lying position. 

Its very important to get the right guidance especially if you are a beginner and pregnant. 

yoga poses to avoid in pregnancy

Question: Any Reminders for pregnant moms reading this?

Ishita: Always consult with your doctor before starting any new exercise regimen, including prenatal yoga, especially when you're growing a tiny human inside you. And another thing is - never ignore pain of any kind. If it's not comfortable or painful, stop right away. Trust and listen to your body. Yoga is about going within, about listening to yourself and what your body is telling you. It's about ensuring safety first, then enjoying the journey of pregnancy with yoga.

We are grateful to Ishita for sharing the benefits of prenatal yoga and helping mothers-to-be find some relief and joy during this special time. So moms grab your pair of pregnancy leggings and get on your yoga mats! 

Every mom needs a village- we have built that community for you! Join -ZactiveTM moms and meet your mom friends!

Watch our insightful video with Dr. Harsha who shares invaluable insights on C-section recovery based on her expertise and personal experiences. 

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