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Prenatal Yoga for Pregnancy Pains
By Debra Flashenberg


Every prenatal yoga class I teach starts with what I call "circle time." During this brief introduction, each student says their name, how far along they are in their pregnancy, and if there is any ache or pain I should know about. While I never claim to be a doctor, I do have a pretty good understanding of anatomy — especially anatomy and physiology related to pregnancy — and how pregnancy changes can create aches and pains. Luckily, many of these pregnancy-related issues can be addressed and remedied through yoga asanas, or poses.

Back Pain

The most common complaint from pregnant moms is pain in the lower back. This can be experienced as an acute pain on either side of the sacrum, or a dull ache across the entire lower back. Usually when a mom-to-be is suffering from acute pain, she is suffering from SIJD (sacroiliac joint dysfunction). This generally happens when one half of the pelvis tilts forward (anterior) or backward (posterior), as a result of the extreme joint laxity that occurs during pregnancy.

Poses that help stabilize the pelvis can alleviate pain caused by SIJD. Expectant moms should continue to practice kegels, transverse abdominal exercises, and downward facing dog using a block between the thighs. Taking a wider (not longer) virabhadrasana I, or warrior 1, can also help (see photo at left). Any pose that over-exaggerates the pelvis' asymmetry should be avoided (eka pada rajakapotasana, or pigeon pose, and janushirasana, head-to-knee pose).


For moms who experience general back pain, downward facing dog, cat/cow, body circles, gentle hamstring stretches, side stretches and gentle twists (twisting above the belly) usually bring some relief.

Breathlessness

A close runner-up to back pain during pregnancy is the feeling of breathlessness. This happens mainly because spinal curves become exaggerated, leaving the thoracic spine (the middle-upper back) slightly hunchbacked. The curvature of the upper back leads to compression in the chest, resulting in pregnant women feeling winded. The shoulders tend to round in, the chest drops down, and the chin shifts forward, often causing tightness in the neck and shoulder area, as well.


To help alleviate these problems, I suggest chest-opening poses that focus on the pectoralis muscles (the muscles of the upper chest near the arm pits), like ustrasana (camel pose), natarajasana (very gentle dancer's pose), supta virasana (reclined hero's pose), and setu bandhasana (supported bridge pose — see photo at left).

Carpal Tunnel

Carpal tunnel often occurs due to fluid retention that pinches nerves at the shoulder region, increased repetitive hand and wrist motion, or tight pectoralis (upper chest) muscles. Try shoulder- and chest-opening poses and wrist stretches. Acupuncture has proven to be a helpful remedy, as well. Avoid frequent wrist flexion.

Hemorrhoids

This is a common, yet tightlipped issue. During pregnancy, the body has an average of 40 percent to 60 percent more blood volume, which results in blood vessels dilating. This additional blood volume, along with the increased pressure on the veins located below the uterus, can cause hemorrhoids.
Any poses that take the pressure off the pelvic floor and elevate the hips will be helpful. Try setu bandhasana (supported bridge pose), adho mukha svanasana (downward facing dog), viparita karani (legs up the wall) and kegels (I know kegels aren't really a yoga pose, but in prenatal yoga, we actually do them more than we do downward facing dog!) Avoid squatting, as it will apply too much pressure to the pelvic floor. As a result, some women feel uncomfortable in balasana (child's pose).

Insomnia

One of the culprits of insomnia is hypoglycemia (low blood sugar). It is typical that a pregnant woman may get up in the middle of the night to urinate, and find that she is unable to get back to sleep. A little snack or glass of milk may be helpful. Another common reason for insomnia is anxiety or excitement about the baby's arrival.
Try restorative poses, like viparita karani (legs up the wall) or supta baddah konasana (reclining goddess pose). Also try seated mediation and pranayama (breathing exercises), like sama vritti (even fluctuation breathing), and deep belly breathing.

Acid Reflux

This uncomfortable issue is caused by a combination of increased pressure from the uterus and the esophageal sphincter being in a more relaxed state, due to the hormone relaxin. The result is that acid pushes back up the esophagus, causing heartburn.

Try chest-opening and spine-lengthening poses, including inclined supta virasana (reclined hero's pose). Always avoid inversions! Inversions invite acid to travel up the esophagus, which will result in even more pain.
Pain and discomfort aside, prenatal yoga can improve an expectant woman's physical strength, provide techniques to aide the mental and physical challenges of labor and delivery, and connect women to their bodies and babies.


Debra Flashenberg, CD (DONA), LCCE, is a graduate of the Boston Conservatory of Music. She has spent most of her life performing, and was introduced to yoga through a choreographer in 1997. Soon after embarking on her path as a yoga teacher, she founded the Prenatal Yoga Center in New York City, where she continues to lead prenatal yoga and prenatal yoga teacher training. Deb can be contacted at the Prenatal Yoga Center Web site.