Cat-Camel Stretch for Pregnancy Back Pain

beginner

8-10 repetitions. Slow and controlled. 2 times daily. Yoga mat

Suitable For

Prenatal & Postnatal Health

Contraindications

Avoid deep back arching in the third trimester
Stop if you feel dizzy or uncomfortable

Benefits

Relieves pregnancy-related lower back pain
Maintains spinal flexibility
Strengthens core and back muscles
Promotes relaxation and stress relief

The cat-camel stretch is a safe and effective exercise for pregnancy back pain. As the baby grows, the increased abdominal weight causes the lower back to arch more, leading to muscle strain. This exercise helps maintain spinal mobility and relieve tension.

How to Perform

Start on your hands and knees with a neutral spine. Inhale and gently drop your belly toward the floor while lifting your head and tailbone. Exhale and round your back upward, tucking your chin. Move slowly and coordinate with your breath.