Epidurals are typically given either to provide pain relief for women during labor and delivery or as treatment for lower back pain. When you receive an epidural, the medication is injected into your lower back, in the area just outside your spinal cord. Once the effects of the epidural have worn off, your doctor may recommend low-intensity forms of exercise to help you recover.
Time Frame
Immediately after an epidural, you should not exercise for prolonged periods. Your doctor is likely to recommend exercising for approximately 10 to 30 minutes at least two to three days per week. As your pain symptoms improve, you can increase the frequency of your workouts. If you feel muscle weakness, overly fatigued or any pain during exercise after an epidural, contact your doctor before proceeding.
Walking
Your first form of exercise after the epidural will be walking. Walking helps ensure you regain muscle control and balance after the injection. You should not exercise vigorously, but rather walk at a slow and steady pace. You may want to alternate between periods of walking and rest to help build endurance. When you walk, be sure to wear supportive shoes and comfortable clothing.
Core Exercises
Core exercises should be done to relieve back pain and strengthen your abs after receiving an epidural for childbirth. For instance, the Sutter Health website suggests, aim to do a pelvic tilts a couple of times a day for a maximum of five repetitions. Lie flat on your back with your knees bent. Contract your abs and your glutes to tilt your pelvis. Push your back into the floor and hold the pose for at least two seconds. Each time you do the exercise, you should be able to increase your rep count.
Stretches
Even if you receive an epidural as a form of treatment for lower back pain, your doctor will still likely want you to do exercises that strengthen the back muscles. The American Academy of Orthopaedic Surgeons suggests heel raises and ankle pumps as exercises that can help relieve lower-back pain symptoms. To do heel raises, stand facing a wall with your hands on it for support. Lift both heels off of the ground, then return them to the floor. Perform a total of 10 reps. For ankle pumps, lie on the floor with your legs stretched in front of you. Move each ankle in an up-and-down motion. Aim for eight to 10 reps.
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