Back Pain During Pregnancy: How To Stand Properly

Find out how to alleviate back pain during pregnancy…and far beyond. Discover simple tips to improve your every day posture.

“I am centered. I am balanced. I am at peace.” -Unknow

When I was pregnant, it became pretty obvious that a good body alignment was a must to avoid back pain during pregnancy and in general. As natural as it seems, standing vertically is not something that comes…naturally! Look around! If you never attend a Hatha Yoga class or a dance class, you probably never realize how bad is your posture.

As the pregnancy evolves, your body secretes hormones that relax the joints and ligaments for birth. The growing weight of your baby added to the loosening of your ligaments may be the cause of your backache…plus your bad posture!

Before I explain the basis of a good posture as the Mountain Pose, here are several simple ways to relieve the back pain during pregnancy:

  • Be active every day.
  • To enter in a car, sit your buttocks on the seat, and then, bring your legs inside.
  • To exit a car, put your feet on the ground, and then, exit the rest of your body.
  • When you get out of bed, turn on your side, and, with the help of your hands, push against the mattress to straighten your upper body.
  • Avoid lifting anything too heavy.
  • Do yoga!
  • When you sit, keep your back straight (don’t use the back of the chair).
  • Avoid crossing your legs, thigh over the other.

Speaking of your position when you sit, the best option to avoid backache is to sit on a balanced ball. I highly recommend that you buy one for yourself since you might need it for your childbirth and during your post partum period. Plus, the position that the balance ball provide during pregnancy is ideal for your baby’s head position for labor. You can click on the link below to have a glimpse of a good exercise ball.

Find out more on our step by step guide Pregnancy Yoga Resource. Click here to download it.

Back Pain During Pregnancy?

In Hatha Yoga, the Mountain Pose is the basic posture of all vertical positions. In Sanskrit, the sacred language of ancient India, this standing pose is known asSamasthiti or Tadasana. The wordtada means mountain and asana means a stable posture.

The spine is articulated in a series of long graceful curves. To stand properly for Tadasana, we must maintain these natural curves active. We should avoid bending the back excessively in one way or another. Especially if you are pregnant…or overweight.

Ready to stand as stable and erect as a mountain?

Enter The Posture

  • Lay down your yoga mat on a firm and flat surface. I recommend a PVC and Phthalate free yoga mat because it’s safer for your health and your baby’s health. Phthalates are linked to endocrine disruption among other effects on our health.
  • Stand on your mat with your feet hip width apart. Lift up your toes to make sure that your weight is evenly distributed under your feet and not under your toes. Most people don’t balance perfectly on both legs, leading to ailments that can be avoided such as back pain and sciatica. As you can see on my little art work below, the X marks the base for support of Tadasana. The O marks where the center line of gravity falls. 

    Find out more on our step by step guide Pregnancy Yoga Resource. Click here to download it.

Exit The Posture

Never leave the posture!

You can learn to focus on your standing position anywhere, anytime.

Without a thorough practice of yoga, you can practice Tadasana every day. Always stretch your spine upwards as if you want to push the sky with the top of your head. Always tilt the pelvis to reduce the curvature of your back often exaggerated during pregnancy. Contract your perineum with pelvic floor exercises will also help to maintain a good posture. A perfect posture full of benefits!Plus, you’ll look great!


  • Improves the alignment of your body.
  • Helps to be aware of your posture in general and your spine.
  • Corrects bad posture by straightening the spine.
  • Counters the degenerative effects of aging on the spine, hips, legs and feet.
  • Strengthens thighs, knees and ankles.
  • Tones the buttock muscles.
  • Relieves sciatica.
  • Reduces flat feet.
  • Improves groundedness and self-confidence.
  • Allows focusing and stability.


  • Avoid holding more than one minute if you have low blood pressure.

Find out more on our step by step guide Pregnancy Yoga Resource. Click here to download it.