Yoga for Back and Hip Pain During Pregnancy

Let's talk about yoga for back and hip pain during pregnancy. Back and hip pain during pregnancy is no joke and there's a limit on how much Extra Strength Tylenol you can pop in a day. Warm baths and chiropractic care can help with this discomfort along with yoga.

I have to admit, a few years ago I was nervous to try yoga.

I knew I'd be the biggest person in the room and I wasn't sure what my body was capable of doing. I'm so glad a friend dragged me to her favorite prenatal yoga class because it truly was a positive experience.

Not only did it help with my hip pain during pregnancy, but yoga also teaches you how to control your breath and tune into your body.

Two really beneficial techniques for labor!

I'm delighted Amber Karnes, a wonderful size-inclusive yoga teacher, joins us to talk about yoga for back and hip pain during pregnancy.

Prenatal Yoga for Plus Size Pregnancy

Hey there! I’m Amber. I’m a plus sized woman and I’m also a yoga teacher and founder of Body Positive Yoga.

I specialize in yoga for bigger bodies, creaky joints, and complete beginners. I am not pregnant myself, but I do have a belly, so – solidarity, sisters. Nice to meet you all!

To everyone who is reading this and expecting a baby, a hearty congratulations from me to you! A new baby is a joyous occasion.

But from what my sister and my sister-in-law told me, pregnancy can be pretty miserable as far as low back pain and hip pain go!

I was really excited when Jen asked me to put together a yoga sequence to help relieve low back pain during pregnancy.

I hope you enjoy this 20-minute yoga video for relieving back and hip pain.

Disclaimer: this video is for educational purposes only, and is not medical advice – it shouldn’t be used as such. Please don’t do any pose that is uncomfortable. Although, I believe all these poses to be safe for pregnant women in small doses, to be safe, please check with your doctor before performing any of these exercises.

Amber Karnes is an aspiring yogi, RYT-200 yoga asana teacher, and a lifelong student of her body. For Amber, yoga has been an integral part of a decade-long journey toward self-acceptance. Amber’s teaching emphasizes safe alignment and mindful transitions. Amber serves on the Yoga and Body Image Coalition and blogs at bodypositiveyoga.com. 

• Author
• Recent Posts

Follow me

Jen McLellan, CBE

Jen McLellan is a certified childbirth educator, published author, and founder of Plus Size Birth and host of the Plus Mommy Podcast. For over a decade, she has advocated for plus size people, and the National Institutes of Health endorses her work. Jen has been featured in major publications, including The New York Times, Glamour, and Huffington Post. She helps people navigate the world of plus size pregnancy, shares tips for embracing your body and laughs her way through the adventures of parenthood.

Follow me

Latest posts by Jen McLellan, CBE (see all)

• Gestational Diabetes Diagnosis: What Now? A Helpful To-Do List! - October 18, 2023
• Navigating Miscarriage and Self-Blame as a Plus-Size Individual - October 16, 2023
• How much does your BMI increase the odds of shoulder dystocia? - August 11, 2023