Back pain after giving birth is common and has many causes. While you are pregnant, hormones loosen the connective tissue that attaches your pelvis to your spine, causing your posture to change. In addition, the weight of the baby puts a strain on your lower back. After you have given birth, many moms maintain their bad posture, especially when taking care of the new baby. Luckily, there are simple exercises that you can do to relieve some of the pain and build back some of your musculature.
How To Begin
After giving birth, your body is in a fragile state. Fatigue caused by caring for a newborn can leave you with little to no motivation to exercise. When you begin a postpartum exercise program, you should start slowly. Listen to your body for signs of undue pain or fatigue. Exercising just a little every day can be the steppingstone to a healthier, pain-free back.
Post-Cesarean
Keep in mind that if you've had a Cesarean section, your body will need more time to heal. When exercising the abdominal area or lower back, you need to take extra care and go at a slower pace. As you start to feel your incision healing, you can begin to increase exercise as tolerated. Consult your doctor for guidance.
Pelvic Tilts
This exercise is good for strengthening the lower back and abdominal muscles. Begin this exercise lying on the floor with your knees bent. Slowly inhale, allowing your abdomen to expand. As you exhale, pull your tailbone in toward your navel. Repeat this exercise five to eight times for one to two sets.
Bridging
To start the bridging exercise, lie on your back with your knees bent. Slowly exhale and lift your pelvis and buttocks off the ground. Hold this position for five to 10 seconds and repeat eight times for one to two repetitions. You can increase the hold and repetitions as you feel stronger.
Knee-to-Chest Stretch
To begin this stretch, lie on your back with your knees bent. Slowly bring one knee in toward your chest and hold it. Repeat on both sides and be sure to hold each stretch for at least 20 seconds. A variation of this exercise involves pulling both knees into your chest at the same time.
Cat Stretch
This stretch will help the entire back and abdominals. Start on all fours with your back flat. Slowly curl your pelvis into your stomach as you arch your back. Hold this stretch for five to 10 seconds. Be sure to maintain a flat back when you are in the relaxed position. You can perform this stretch as many times as you'd like.
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