Yoga Poses for Scoliosis and Pregnancy

Pregnancy doesn’t increase scoliosis severity and there is no evidence of scoliosis affecting fertility or pregnancy and delivery outcomes. (Journal of Neurosurgery; Evidence-Based Spine-Care Journal).

Hooray!

This is great news for the many women who suffer from scoliosis and other body asymmetries. And though there are no increased pregnancy complications, pregnant women with scoliosis may need to spend more attention on their back health and comfort.

Back pain is a common symptom of pregnancy, so those with scoliosis will be no different from any other woman in needing to tend to their backs. But scoliosis should make back care even more important during pregnancy.

I am currently in my second trimester, carrying my second child. My pregnancy with my daughter (3 years ago) was mainly plagued with nausea, not more severe back pain. This seems to confirm the data, but I did have significant hip trouble postpartum, and I think mindful prenatal care for the back and hips might help those with scoliosis before, during, and after delivery.

This post will go through ways to use yoga to help your back during pregnancy, especially for those with scoliosis or body asymmetries.

Both pregnancy and scoliosis are good reasons to strengthen your back and release light muscles and tension. Here are some yoga poses that work well for both groups.

Stretching Poses

Extended Puppy or Heart Melting Pose (Anahatasana)

This pose is great for lengthening the spine and is a gentle inversion, giving your pelvis a little break from the weight of your baby. Those with scoliosis and pregnancy benefit from the space the pose creates in the chest, neck, and upper and lower back.

How to

1.      Come to hands and knees and begin to hinge the hips a little toward your heels, which creates a little traction and helps your length your spine.

2.      Extend your hands in front of you until your arms and chest are extended and turn your biceps out and away from your face. If this is too strong or the weight of your belly is too great, you can rest on your forearms instead of fully extending them.

3.      Stay here for several breaths, feeling the gentle traction on your spine.

Three-Part Pull Poses

These poses work well using a kitchen sink or a sturdy piece of furniture and is a favorite of yoga for scoliosis teacher Elise Browning Miller. They help create traction and length in the spine while balancing the hips.

How to

1.      The first pose of this sequence is a Downward Facing Dog Pose (Adho Mukha Svanasana) variation. Holding the counter in front of your kitchen (or bathroom) sink or a sturdy piece of furniture with arms shoulder-width apart, step back and begin to hinge at your hips. With straight arms and legs, you will begin to feel a stretch through your arms, back, and hamstrings. Your sitting bones will stretch back behind your heels. Spend about five breaths here.

2.      From the previous pose, step your feet up a couple inches and bend your knees over your ankles. This will be similar to a Chair Pose (Utkatasana) but with traction in the back. Pull your thigh creases back to increase the lengthening in the lower back, and align your head between your arms. Pregnant women will need to stand with legs wider than hip-width apart to leave room for their bellies.

3.      For the final pose in this three-part sequence, step your feet several inches closer to the sink and bend down deeper into a squat. Think of keeping your hips lifted off the ground to keep the lengthening in the lower back. This is a Yogic Squat (Malasana) variation and, with open legs, is a great pose for the lower back and hips in pregnancy. After several breaths in this pose, exit by following the sequence in reverse order until you return to standing. 

Strengthening Poses

Bird-Dog with back foot on the wall

Scoliosis will typically make certain parts of your back weaker and the weight of pregnancy can round your back forward. You can improve mobility and reduce discomfort from scoliosis and pregnancy by strengthening your back muscles. What is commonly called Bird-Dog is a great back strengthener for both groups and putting your back foot against the wall provides resistance to build strength and offers support if you feel unbalanced.

How to

1.      Come to a quadruped position a couple feet in front of a wall, with shoulders aligned over wrists and hips over knees, raise your right leg. Keep your hips level and try to prevent collapsing down through your shoulders, torso, and hips.

2.      Press your foot into the wall behind you as you straighten your leg. If you feel stable, raise your left arm as well, extending it forward by your ear and keeping your shoulders level. Extend through the raised hand and press your heel into the wall, lengthening your body.

3.      Lower arm and leg down back to neutral quadruped position then repeat on the other side, raising your left foot and right arm. You can hold each side for several breaths and practice several repetitions on each side to build strength.  

Triangle Pose (Trikonasana)

Triangle Pose stretches the hips and strengthens the back and core. It will help you practice balance and alignment, which will help both those who are pregnant and have scoliosis. Though there can be distinct modifications for both groups based on individual needs, both groups can find significant benefit from trying to lengthen both sides of the torso evenly and using a chair or wall for the front arm, instead of resting it on the leg.

How to

1.      Standing with your feet several feet apart (less wide during pregnancy, if needed) on the long side of your mat, turn your right foot out ninety degrees to the side so your feet look perpendicular with the heel of your right foot aligned with the arch of your back left foot.

2.      Lift the ribcage up from the pelvis to lengthen your spine and hinge from the right hip. As you hinge forward keep both legs straight and each side of your torso long and even.

3.      You can lower your hand onto your forward right leg or onto a chair or wall in front of you. Don’t go too far down that you collapse the bottom side of your torso or feel unstable.

4.      To come out, root through the back left foot and raise yourself up, as if someone is pulling your right arm up.

5.      Return your right foot to face forward and repeat on the other side. You may want few moments of rest between each side, especially during pregnancy. If so, just bring your legs hip-width apart and try to keep length in your spine.

Now it’s time for the best savasana…
Get my how to set up savasana for pregnancy and scoliosis guide

Other posts in the Yoga for Scoliosis, Pregnancy, and Postpartum Series:
First Trimester Prenatal Yoga for Scoliosis
Review: Yoga for Pregnancy: Safe and Gentle Stretches by Sandra Jordan
Prenatal Yoga Tips
Top 5 Prenatal Yoga Poses
Can You Get an Epidural if You Have Scoliosis
Torticollis and Scoliosis
Torticollis, Scoliosis, and Sensory Disorders
Review: 5 Days to Mindful Mothering by Susie Fishleder