Low back pain is very common, especially when the body is recovering from childbirth. Yo I don’t think I’ve ever experienced lower back pain as acute as when I was pregnant and postpartum. One of the main reasons for this is that during pregnancy, your body goes through Some wild changes due to the growth of a tiny human.
Pelvic changes create disturbance
While you are pregnant, your pelvis undergoes some of the most dramatic physical changes in your body. Not only does your pelvis tilt significantly forward to balance the weight of your abdomen, but your pelvic bones rotate outward and widen to make room for the growing baby and prepare for birth.
Additionally, the pelvic floor muscles adjust to support the weight gain in the uterus. Whether those muscles are stretched or strained as a result of pregnancy and childbirth, the impact is felt throughout. your lower back.
Pregnancy changes do not change again immediately after birth
Although many of these pelvic changes return after childbirth, holding the baby and Use may continue to exacerbate lower back pain you experienced during pregnancy and postpartum. Yoga can be incredibly helpful in relieving some of the stress on your lower back as your body The postpartum is readjusted.
Top 6 Yoga Poses for Postpartum Low Back Pain
There are many poses that are also really fantastic for relieving postpartum lower back pain. how to rebuild a healthy pelvic floor. These 6 are some of my favorites, you can see a demo of each on my YouTube channel:
1.Cat/Cow
The first yoga pose that can be beneficial for postpartum lower back pain is cat/cow. this is a fluid exercise aimed at creating more spinal mobility. The cat or the cow can be very useful to relieve Stiffness in the lower back, due to things like holding your baby or toddler for a long period of time.
2. Squats
The next excellent exercise for lower back and pelvic floor health is squats. people have There are strong opinions about squats, but they are phenomenal for toning the pelvic floor and developing the legs. strength, which help your lower back. Plus, they are really useful for lifting babies who Suddenly I discovered crawling.
3. Core work in supine position
Another great exercise for postpartum lower back pain is supine core work. You will want to start slow and easy, especially if you are newly postpartum. Supine core work is wonderful for helping you reconnect with your abdominal muscles that have been on quite an adventure for 9 month, or maybe more. You’re probably already doing some core work in the supine position, like when you are sitting/lying in bed feeding a baby and need to get up, while holding the baby and not using your hands. This supine core work, the exercise I love, is a little more fun than the one you are already doing.
4. Lateral Body Stretches
Next you can do some lateral body stretchwhich can offer a lot of relief for the cross body, under back tightness. You can do lateral body stretches in many ways, but I love to do them in a half-kneeling position. version.
5. Windshield wipers
Another yoga pose that can be tried for postpartum low back pain is the supine pose, often called “wiper.” This pose is a wonderful release through the front of the thigh, while lying face up. Minimal effort as you stretch in those tight spaces that Sometimes they arise from holding a baby or child on your hip for longer than you think.
6. Countertop Dog
Lastly, my favorite lower back stretch that is great in a pinch is countertop dog. is called “countertop dog” because it has the same shape as downward facing dog, only you are standing with your hands on the counter instead of on the floor. This one is great for a reboot. So if you’ve been to your feet for a long time or fell asleep in a child’s bed trying to help your child fall asleep, this The pose is a good, quick, easy stretch that makes your entire spine feel better.
Let me know which of these is your new favorite. ~ Naomi
