Pregnancy and childbirth can take a toll on a woman’s body, and one of the most common complaints postpartum is back pain. This can be caused by a variety of factors, including the weight gain and postural changes during pregnancy, as well as the strain of carrying and caring for a newborn. Additionally, many new mothers experience poor posture as a result of weakened core muscles and the strain of breastfeeding.
Fortunately, there are exercises that can help alleviate back pain and improve posture postpartum. These exercises focus on strengthening the core and pelvic floor muscles, which are crucial for supporting the spine and maintaining good posture. In this blog post, we will discuss some effective postpartum exercises that can help alleviate back pain and improve posture.
1. Pelvic Tilts
Pelvic tilts are a great exercise for strengthening the core and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Inhale and as you exhale, engage your core muscles and tilt your pelvis towards your belly button. Hold for a few seconds and then release. Repeat 10-15 times, gradually increasing the length of each hold.
2. Bridge Pose
Bridge pose is another great exercise for strengthening the core and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Inhale and as you exhale, engage your core muscles and lift your hips off the floor. Hold for a few seconds and then slowly lower back down. Repeat 10-15 times.
3. Cat-Cow Pose
Cat-cow pose is a gentle stretch that can help alleviate back pain and improve posture. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your spine and tuck your chin towards your chest. Repeat 10-15 times, moving with your breath.
4. Planks
Planks are a great exercise for strengthening the core muscles and improving overall posture. Start in a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Engage your core muscles and hold this position for 30 seconds. As you get stronger, you can increase the length of your hold.
5. Pelvic Floor Exercises
The pelvic floor muscles play a crucial role in supporting the spine and maintaining good posture. To strengthen these muscles, try doing Kegels. To do a Kegel, simply contract and relax the muscles used to stop the flow of urine. Aim for 10-15 repetitions, holding for a few seconds each time.
Postpartum Exercises to Alleviate Back Pain and Improve Posture
6. Side Planks
Side planks are another great exercise for strengthening the core muscles and improving posture. Start by lying on your side with your legs straight and your elbow directly under your shoulder. Lift your hips off the ground, keeping your body in a straight line. Hold for 30 seconds and then switch sides.
7. Bird Dog
Bird dog is a great exercise for strengthening the core muscles and improving balance and posture. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg out, keeping your hips and shoulders square to the ground. Hold for a few seconds and then switch sides. Repeat 10-15 times.
8. Yoga
Yoga is a great form of exercise for postpartum moms, as it can help alleviate back pain and improve posture. Many yoga poses focus on strengthening the core and pelvic floor muscles, as well as improving flexibility and balance. Look for beginner-friendly yoga classes or videos specifically designed for postpartum moms.
9. Walking
Walking is a low-impact exercise that can help improve posture and alleviate back pain. Start with short walks and gradually increase the distance and speed as you feel comfortable. Make sure to keep your shoulders back and your head in line with your spine while walking.
10. Posture Correcting Exercises
There are specific exercises that can help correct poor posture and alleviate back pain. These exercises focus on strengthening the muscles in the upper back and stretching the chest muscles, which can become tight and rounded from breastfeeding and constantly carrying a baby. Some examples of posture correcting exercises include shoulder rolls, wall angels, and chest stretches.
In addition to these exercises, it is important for postpartum moms to practice good posture throughout the day. This includes sitting and standing up straight, avoiding slouching, and using ergonomic pillows and support while breastfeeding. It may also be helpful to see a physical therapist or postpartum fitness specialist for personalized exercises and guidance.
In summary, postpartum exercises can help alleviate back pain and improve posture by targeting the core and pelvic floor muscles. These exercises include pelvic tilts, bridge pose, cat-cow pose, planks, pelvic floor exercises, side planks, bird dog, yoga, walking, and posture correcting exercises. It is important for postpartum moms to also practice good posture throughout the day and seek professional guidance if needed.