Bringing a new baby into the world is undoubtedly a wonderful and rewarding experience for every mother. But the postpartum period presents its own set of challenges, with back pain among mothers appearing as a common problem. The physical stress on the spine during pregnancy and childbirth can result in discomfort and restricted movement for new mothers. We’ll look at causes of postpartum back painback pain exercises in this post, along with some exercises to help with this problem.
What is Postpartum Back Pain?
Postpartum back pain is a common issue among new mothers. It is often the consequence of a mix of disorders related to pregnancy and delivery. The uterus grows during pregnancy, which changes the body’s center of gravity and increases pain in the spine. Along with that, the hormonal changes that occur during pregnancy have an impact on the muscles and ligaments. And that could result in instability and stiffness in the lower back.
Delivering a child places a lot of strain on the back. Especially if extra effort is put into the task or if particular delivery methods are employed. It usually results in strained or weak muscles, particularly in the lower back and pelvic.
Exercises for reducing Postpartum Back Pain
Exercise plans designed for back pain are an important part of postpartum treatment. Exercise develops the core muscles, helps with posture, and generally increases flexibility. It also promotes blood circulation, speeds up healing, and helps in the restoration of muscle tone. But postpartum exercise needs to be done carefully, with a focus on moderate activities that build strength and endurance slowly.
Physical therapy for Postpartum back pain is a popular and useful strategy for treating and minimizing back pain during childbirth. Exercises to strengthen core muscles, improve flexibility, and improve posture are commonly used in treatment of back discomfort following childbirth. Physical therapists can also employ manual treatment techniques to target specific areas of pain or stress. Depending on the individual’s needs, general health, and mode of delivery, the treatment plan is frequently adjusted.
Exercises to Lower Postpartum Back Pain
The following postpartum back pain exercises will be very beneficial to you:
- Cat-Cow Stretch
How to do it
- It involves placing your hands and knees in a table position.
- Inhale as you drop your abdomen to the floor in cow posture, and bend your back.
- Breathe out in cat position while you lower your chin to your chest and curve your back.
- Perform this movement ten to twelve times.
Advantages:
- Improves the flexibility of the spine.
- Makes the core muscles stronger and more active.
- Pelvic Tilts
How to do it:
- With your knees bent and your feet flat on the floor, take a comfortable position on your back.
- Breathe deeply, lift your pelvis, and firmly plant your lower back on the ground.
- Exhale deeply, gently arch your lower back, and incline your pelvis downward.
- Repeat this workout for ten to fifteen times.
Advantages:
- Makes the pelvic floor muscles stronger.
- Improves the lower back’s flexibility.
- Seated Spinal Twist
How to do it:
- Take a seat on ground and then extend your legs.
- Cross one leg across the other with the foot flat on the ground.
- Twist your torso in the direction of the bent knee with the opposing elbow on the outside of the knee.
- Switch the sides after every 20 to 30 seconds of holding.
Advantages:
- Reduces tension on the spine and lower back.
- Increases the spine’s range of motion.
- Bridge Exercise
How to do it:
- Bent your knees and then keep your feet hip-width apart and then lay on your back.
- Inhale deeply and lift your hips until your knees and shoulders are in a straight line.
- Release the air and lower your hips again after a little while of holding.
- Repeat this movement for 12 and 15 times.
Advantages:
- It helps in strengthening the gluteal and lower back muscles.
- It also helps in maintaining pelvic stability.
- Moderate Cardiovascular Workouts
How to do it:
- Walking and swimming are good for starting as low-impact exercises.
- Then slowly increase the intensity of your exercises as your endurance and strength grow.
Advantages:
- It helps in improving the health of the heart.
- It promotes weight loss, which reduces back pain.
- Kegels for Pelvic Floor
How to do it:
- Contract pelvic floor muscle and Make it seem as though you are preventing the flow of urine
- Hold the contraction of muscles for at least 5 to 10 seconds, and then release it.
- Repeat this exercise for at least 10 to 15 times.
Advantages:
- It strengthens the pelvic floor muscles, that helps to stabilize the lower back.
- Helps maintain bladder control.
- Yoga
How to do it:
- Attend postpartum yoga classes started with the requirements of new moms in mind.
- Focus on positions that strengthen the core and promote relaxation.
Advantages:
- It combines mild stretching with mindfulness.
- These exercises help in maintaining mental and physical well-being.
We’ve provided you with a list of some of the best back pain exercises after giving birth that you may perform at your own pace.
Precautions and Advice for Postpartum Back Pain Exercises
Exercises for back pain after giving birth have certain advantages, but you should start with caution:
- Begin slowly:
Gradually raise the level of intensity in your workouts from low to high as your strength grows. Be mindful of your body and avoid overdoing activity. - Pay attention to correct form:
Remember to be mindful of your form when exercising to prevent overstressing your back or other muscles. - Make time for rest:
Include leisure time in your routine to allow your body to recover. Excessive exercise and sleep deprivation can worsen back discomfort. - Speak with medical professional:
Before starting any postpartum exercise program, be sure it is safe and suitable for your particular circumstances. - Remain hydrated:
Proper hydration is important for the development of muscles and the recuperation process after childbirth.
Conclusion
Postpartum Back pain is a common symptom for new mothers. However, with targeted healing and postpartum back pain exercises, you can successfully reduce it. It is important to prioritize soft motions that strengthen the core, improve overall well-being, and gradually increase flexibility. Visit on page