How to Remove Back Rolls After Childbirth?

Cellulite… on your back?

Yes, the back after childbirth suffers just as much as the abdomen – it’s no exception. Hormones influence the formation of fat under the skin, so overall, a woman’s body may slightly increase in size because of this. Moreover, during pregnancy itself, expectant mothers eat more – this is also an influence of hormones that promotes the accumulation of subcutaneous fat. The accumulation of excess nutritional tissue during pregnancy and lactation is provided by nature itself, and hormones ‘fuel’ this process.

So, are there any methods or exercises for the back after childbirth that will help eliminate folds and cellulite? So how do you get rid of back folds after childbirth?

Causes of back folds after childbirth

As we mentioned earlier, the main reason lies in hormonal changes. Additionally, the weight of the fetus plays a special role – an increase in weight shifts the center of gravity, changing the load on the back, and the back muscles may become weak and succumb under the weight pressure. But this is the simplest, science-explained option.

There are also some other factors that influence the appearance of fat deposits under the skin, including the back area:

• reduced levels of thyroxine, which is responsible for the thyroid gland function;
• enlargement of the mammary glands, which provokes fat deposition below the shoulder blades;
• lack of adequate activity, as it’s not enough to just walk with a stroller, physical exercise is also necessary, which young mothers often lack the energy and time for;
• an improper diet that can disrupt anyone’s body, most likely leading to excess weight and fat deposits.

If your back has accumulated folds after childbirth and you want to fix this, pay attention to two main points – food and physical activity. It’s not particularly necessary to worry about hormones, as hormonal levels will restore over time on their own, but you should start working on your diet and body almost immediately. Nutritionists and trainers from our project can help with these issues: they will select suitable exercises for the back postpartum and create an optimal diet, supporting and adjusting it online.

Healthy eating for your back

The back is a part of our body, so there is no need for a special “back slimming diet.” However, working on local weight loss is quite a complex process and almost unattainable. A comprehensive approach and working on the whole body are important in this regard.

Therefore, the complex is as follows: workouts, proper nutrition, and hydration.

Yes, hydration is very important because, as you surely know, our body can slightly deceive us, and in many cases, when you feel like you’re hungry – you actually need to drink. So, listen to your thirst and quench it primarily with clean drinking water, excluding coffee, tea, and sugary drinks.

As for nutrition, you should simply adhere to the rules of healthy eating. Exclude fatty foods, eat less fried food, and in general, follow all standard rules which can be found in the materials on our website. You can also seek online support from specialists.

Postpartum Back Recovery

Properly selected exercise complexes will have a positive effect on the body as a whole. Remember, the key is regularity. And, of course, incorporate types of workouts that are not contraindicated for breastfeeding mothers: gymnastics, cardio workouts, swimming, and fitness. Yoga also has a good effect on the body as a whole and on the back in particular. Choose suitable asanas with a specialist; for example, they could be:

• Marjaryasana – Cat Pose;
• Shalabhasana – Locust Pose;
• Adho Mukha Svanasana – Downward-Facing Dog;
• “Lotus” for the back – while in this pose, you should rotate your shoulders and neck;
• Bhujangasana – Cobra Pose;
• Paschimottanasana – seated and standing forward bends.

You will find more exercises and recommendations for postnatal recovery yoga in the materials of our online course.