Stretching and strengthening your lower back is an important component of reclaiming your body after the delivery of your child. It supports the process of tightening your abdominal and pelvic floor muscles. If you had a caesarean section, a difficult birth or other complications, consult with your doctor about when is a good time for you to start a stretching routine. The amount of repetitions you do depends on your strength and guidelines set by your doctor. Start slowly with a few repetitions and stop if you feel pain.
Leg Slides
Relax on your back for leg slides to gently stretch the muscles in your lower back and your glutes. Bend both knees to place your feet flat on the floor to get into the starting position. Extend your right knee to straighten your leg as you count to three and bend it again to return your leg to the starting position. Repeat on the other side.
Yoga Cat Pose
Use the cat pose from yoga as a stretching exercise for your lower back after delivery. Get into a quadruped position with your hands underneath your shoulders and your legs spaced hip-distance apart. To assume the proper starting position, ensure your elbows are straight and your back is relaxed -- not sagging or arched. On an exhale, tuck in your tailbone and look at your navel to round your back. Inhale to return to the starting position and complete one repetition.
Curlups
Curlups stretch out your erector muscles which run the entire length of your spine. This exercise also gently tones your abdominal muscles which need strengthening after delivery. Lie on your back and bend your knees so the soles of your feet rest flat on the floor. To get into the proper starting position extend your arms by your sides with your palms on the front of your thighs and look at the ceiling. Slowly curl your head, neck and shoulders up as you slide your hands up your thighs to touch your knees. Slowly return your body to the starting position to do one repetition.
Sacroiliac Joint Problems
Mothers with sacroiliac joint problems commonly caused by pregnancy must take special care when choosing stretching exercises for lower back pain. Do not do stretching that requires straddle positions. Avoid stretches where the soles of your feet are together such as the butterfly stretch. When performing yoga stretches avoid seated or standing twisting poses. Do not perform any variation of the lotus pose or splits including the pigeon pose.
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