You may notice an increase in back pain after giving birth. Carrying your new baby around, getting the car seat in and out of your car and bending forward to nurse your baby can all cause added stress on your back. Once your doctor clears you to work out again, which usually occurs when you are about six weeks postpartum, you can perform some exercises to help get your back feeling good again.
Walking
When you begin working out after giving birth, start with a gentle form of exercise, such as walking. Walk slowly at first and keep your trips short as you continue to heal. Pay attention to your posture as you walk, and stand up as straight as possible. If you are pushing your baby in a stroller while you walk, keep your head raised and your shoulders back with your elbows slightly bent.
Pelvic Tilts
Pelvic tilts are an important postpartum exercise that can help strengthen your back and abdominal muscles. Start on your back with your knees bent and your feet on the floor. Breathe out and tilt your pelvis up toward your abdomen, keeping your hips on the floor and your abdominal muscles engaged. Tighten your buttock muscles, then release and slowly lower your pelvis down. Repeat this exercise eight to 10 times every day if possible.
Strength-Building Exercises
Use your baby as a weight while performing some exercises to strengthen your back and prevent discomfort. Lie on your back with your knees bent and your feet flat on the floor. Your knees should be hips-width apart. Lower your head to the ground and hold your baby on your lower stomach and hips. Tighten your abdominal muscles and lift your hips, along with your baby, up off the floor, keeping your hands on your baby to support her. When your hips are as high as you can go, hold for four seconds, then relax and lower down. Perform two or three sets of 10 to 15 repetitions.
Stretching
Gentle stretching exercises can give you relief from your back pain. Consider taking a postnatal yoga class to learn which yoga poses are best for recovering mothers. If you prefer to stretch on your own, focus on exercises that lengthen your hip flexors, hamstrings, quadriceps and gluteals to reduce your back pain.
