Restoring the Back and Forming Posture After Childbirth

Exercises for the back and lower back for moms

Threats to a mom’s back

Postpartum back exercises are extremely necessary. After all, you’ve just gotten rid of the constantly growing weight hanging in front and disrupting the geometry of the spine, and now the back faces new challenges:

• needing to frequently and for long periods carry a growing child;
• bending over the changing table during diaper changes and other tasks;
• unintentionally slouching during breastfeeding;
• long walks, at best with a stroller, but often needing to carry a fussy baby.

And the scariest part: slouching becomes fixed, turning into a habit, and finding time for quality back exercises post-delivery is a challenge. Consequently, back pain, neck pain, shoulder pain becomes a constant companion, compounded by headaches that lead to irritability. Add the inevitable poor sleep in the first months plus the child’s mirroring of the mother’s state, and the problems grow like a snowball.

This is not something to endure. For the sake of health and good mood, it’s worth setting aside a few minutes for postnatal back exercises. As a bonus, mom will get a boost of energy due to improved metabolism and overall blood circulation.

Caution and Moderation

Overdoing posture exercises after childbirth is not advisable. Not everything that’s good for, say, ballerinas or swimmers, is suitable for a young mother. Doctors highlight several serious contraindications and warnings.

1. Even if your pre-pregnancy exercise routine was active, do not force heavy loads in the first weeks. If there are stitches or complications from childbirth, the recovery period will be extended. However, light yoga poses and gentle stretching exercises will be beneficial from the very first days.
2. The principle of gradually increasing the load is essential for any type of postnatal back exercise.
3. If a woman had injuries before pregnancy or suffers from chronic conditions, she should consult a doctor: contraindications will be typical and not related to her recent childbirth and breastfeeding status.

Engage in exercise when feeling well, and always in a ventilated room. It won’t take much time, but regularity is key.

Exercise complexes for mothers’ backs

What are the most effective postnatal back exercises? Every mom will answer this question through trial and error. If the back pain decreases after exercising, then the routine is suitable.

5 Yoga Poses to Benefit Mom’s Back

Yoga provides gentle, harmless, and effective effects on the spine, back muscles, neck, and chest, regulates tension, and alleviates pain due to muscle tightness after breastfeeding.

1. “Eagle”. Stand straight, bend your elbows and spread them apart. Intertwine the upper parts of your arms, clasp your fingers so that the backs of your palms face outward. Raise your elbows upward with a deep breath, while slightly pushing your palms away from you. The back naturally stretches and relaxes. After a few repetitions, change the arm intertwining.
2. Adho Mukha Svanasana (“downward-facing dog”). A deep forward bend with arms extended behind the head touching the floor, with the body and legs forming a triangle. Pull the navel toward the spine and hold for 8-10 seconds. Relieves neck tension, straightens the spine, alleviates discomfort in a compressed chest, and improves posture.
3. Marjariasana (“cat”). Stretching and arching on all fours. This exercise is beneficial for increasing lactation and enhancing spine flexibility.
4. Back in Lotus. Sit in the lotus pose and perform shoulder lifts and circular movements. Then rotate your neck, lowering and rolling your head.
5. “Fetal Position”;. Adopt the “fetal position”; – lower yourself to the floor face down, with legs and arms tucked. Then stretch your arms forward without lifting your head or removing your palms from the floor. After taking a deep breath, try to press your chest to the floor as you exhale. Do the same, moving both hands to the right and left. The legs and torso remain motionless.

Exercises for the Lower Back After Childbirth

The lower back experiences significant strain because moms spend a lot of time on their feet with additional weight, as well as frequently bending over. Helping the lower back means relieving this excess tension by gently stretching the necessary muscles. This will also aid posture, as overstrain causes lumbar lordosis (unnatural curvature).

1. “Twist” pose. The woman sits with one knee bent, foot under herself, and the other crossed over the first leg. Use the opposite hand to support against the knee and twist. Stretch, keeping the breath free. Then perform on the other side.
2. “Letter T” pose. Lie on your back, spread your arms, pressing shoulders and shoulder blades to the floor. Bend one knee and lay it across the other leg with the thigh upward. Stay like this and stretch, trying to relax as much as possible. Then switch legs.

If the mother has a bit more time and desire to exercise, back exercises on the fitball can be a great aid: rocking, raising the torso, rolling. More exercises and information on restoring back muscles and posture are available on the online course at momslab.com.