{"id":8704,"date":"2020-11-23T11:48:11","date_gmt":"2020-11-23T08:48:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=668"},"modified":"2025-05-31T08:02:47","modified_gmt":"2025-05-31T05:02:47","slug":"recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/","title":{"rendered":"R\u00e9cup\u00e9rer le dos et am\u00e9liorer la posture apr\u00e8s l&#8217;accouchement"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exercices pour le dos et le bas du dos pour les mamans<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Menaces pour le dos des mamans<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Les exercices pour le dos apr\u00e8s l&#8217;accouchement sont extr\u00eamement n\u00e9cessaires. En effet, vous venez de vous d\u00e9barrasser d&#8217;une charge croissante attach\u00e9e \u00e0 l&#8217;avant qui perturbait la g\u00e9om\u00e9trie de votre colonne vert\u00e9brale, et votre dos re\u00e7oit de nouveaux d\u00e9fis :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>il est souvent n\u00e9cessaire de porter le b\u00e9b\u00e9 grandissant dans les bras pendant longtemps ;<\/li>\n\n\n\n<li>se pencher vers la table \u00e0 langer pendant le changement de couche et d&#8217;autres manipulations ;<\/li>\n\n\n\n<li>lors de l&#8217;allaitement, il est souvent in\u00e9vitable de se vo\u00fbter ;<\/li>\n\n\n\n<li>de longues promenades \u00e0 pied, id\u00e9alement avec une poussette, mais il faut souvent porter un enfant capricieux.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"835\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg\" alt=\"R\u00e9\u00e9duquer le dos et corriger la posture\" class=\"wp-image-5704\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-300x245.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-768x627.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1536x1253.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-2048x1671.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-100x82.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-552x450.jpg 552w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1471x1200.jpg 1471w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Et le pire : la mauvaise posture devient une habitude, et trouver du temps pour une bonne gymnastique du dos apr\u00e8s l&#8217;accouchement n&#8217;est pas facile. La douleur au dos, au cou, aux \u00e9paules devient une compagne constante, \u00e0 laquelle s&#8217;ajoute le mal de t\u00eate entra\u00eenant de l&#8217;irritabilit\u00e9. Ajoutez \u00e0 cela un mauvais sommeil in\u00e9vitable durant les premiers mois, plus le fait que l&#8217;enfant refl\u00e8te l&#8217;\u00e9tat de la m\u00e8re, et les probl\u00e8mes s&#8217;accumulent comme une boule de neige.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il ne faut pas tol\u00e9rer cela. Pour la sant\u00e9 et une bonne humeur, il vaut la peine de consacrer quelques minutes \u00e0 des exercices pour le dos apr\u00e8s l&#8217;accouchement. En bonus, la maman b\u00e9n\u00e9ficiera d&#8217;un regain d&#8217;\u00e9nergie gr\u00e2ce \u00e0 l&#8217;am\u00e9lioration du m\u00e9tabolisme et de la circulation g\u00e9n\u00e9rale.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Prudence et mesure<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Il ne faut pas en faire trop avec les exercices pour la posture apr\u00e8s l&#8217;accouchement. Tout n&#8217;est pas forc\u00e9ment bon, par exemple, pour les ballerines ou les nageurs, et ne conviendra pas \u00e0 une jeune maman. Les m\u00e9decins identifient plusieurs contre-indications et mises en garde s\u00e9rieuses.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>M\u00eame si avant la grossesse, l&#8217;activit\u00e9 sportive \u00e9tait intense, il ne faut pas forcer sur la charge les premi\u00e8res semaines, surtout en cas de sutures ou de complications \u00e0 l&#8217;accouchement, o\u00f9 le d\u00e9lai sera plus long. Cependant, des <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas de yoga<\/a> l\u00e9gers et des \u00e9l\u00e9ments de stretching calmes seront b\u00e9n\u00e9fiques d\u00e8s les premiers jours.<\/li>\n\n\n\n<li>Le principe de l&#8217;augmentation progressive de la charge est obligatoire pour tout type d&#8217;exercice du dos apr\u00e8s l&#8217;accouchement.<\/li>\n\n\n\n<li>Si une femme a eu des blessures avant la grossesse ou souffre de maladies chroniques, elle doit consulter un m\u00e9decin\u00a0: les contre-indications seront les m\u00eames, non li\u00e9es au statut de r\u00e9cente accouch\u00e9e et allaitante.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Il est important de pratiquer lorsque vous vous sentez bien, dans une pi\u00e8ce a\u00e9r\u00e9e. Cela ne prendra pas beaucoup de temps, l&#8217;essentiel est de le faire r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Ensembles d&#8217;exercices pour le dos pour mamans<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Quels exercices pour le dos apr\u00e8s l&#8217;accouchement sont les plus efficaces? Chaque maman r\u00e9pondra \u00e0 cette question en essayant. Si apr\u00e8s la s\u00e9ance, la douleur au dos diminue, alors l&#8217;ensemble convient.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg\" alt=\"R\u00e9\u00e9duquer le dos et corriger la posture\" class=\"wp-image-5705\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5\">5 asanas de yoga pour le bien-\u00eatre du dos des mamans<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le yoga procure un effet doux, inoffensif et efficace sur la colonne vert\u00e9brale, les muscles du dos, du cou et <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">de la poitrine<\/a>, r\u00e9gule la tension, et \u00e9limine la douleur due \u00e0 la tension musculaire apr\u00e8s l&#8217;allaitement.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abL&#8217;Aigle\u00bb. Tenez-vous droit, pliez les bras aux coudes et \u00e9cartez-les. Les bras doivent \u00eatre entrelac\u00e9s, doigts entrelac\u00e9s, avec le dos des mains tourn\u00e9 vers l&#8217;ext\u00e9rieur. Les coudes se l\u00e8vent lors d&#8217;une profonde inspiration, tandis que les paumes repoussent l\u00e9g\u00e8rement. Le dos s&#8217;\u00e9tire et se rel\u00e2che automatiquement. Apr\u00e8s quelques fois, il faut changer l&#8217;entrelacement des bras.<\/li>\n\n\n\n<li>Adho Mukha Svanasana (\u00abchien t\u00eate en bas\u00bb;). Une profonde flexion avec les bras derri\u00e8re la t\u00eate touchant le sol, le corps et les jambes formant un triangle. Tirez le nombril vers la colonne vert\u00e9brale et maintenez pendant 8 \u00e0 10 secondes. D\u00e9compresse les cervicales, redresse la colonne vert\u00e9brale, soulage la douleur dans la cage thoracique contract\u00e9e, am\u00e9liore la posture.<\/li>\n\n\n\n<li>Marjariasana (\u00abchat\u00bb). \u00c9tirements et flexions \u00e0 quatre pattes. Exercice utile pour augmenter la lactation et am\u00e9liorer la mobilit\u00e9 de la colonne vert\u00e9brale.<\/li>\n\n\n\n<li>Dos en lotus. Asseyez-vous en position du lotus et faites des \u00e9l\u00e9vations et des mouvements circulaires avec les \u00e9paules. Ensuite, tournez la t\u00eate en l&#8217;abaissant et en la roulant.<\/li>\n\n\n\n<li>\u00abF\u0153tus\u00bb;. Adopter la \u00abposition f\u0153tale\u00bb; &#8211; descendre au sol face vers le bas, jambes et bras repli\u00e9s. Ensuite, \u00e9tendez les bras vers l&#8217;avant sans lever la t\u00eate ni d\u00e9coller les paumes du sol. Apr\u00e8s une profonde inspiration, en expirant, essayez de coller la poitrine au sol. R\u00e9p\u00e9tez en d\u00e9pla\u00e7ant les deux mains \u00e0 droite et \u00e0 gauche. Les jambes et le tronc restent immobiles.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg\" alt=\"\" class=\"wp-image-5706\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Exercices pour le bas du dos apr\u00e8s l&#8217;accouchement<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le bas du dos subit une tension importante parce que maman est souvent debout avec un poids suppl\u00e9mentaire, et elle se penche souvent. Soulager le bas du dos signifie \u00e9liminer cet exc\u00e8s de tension, pour cela, il faut \u00e9tirer l\u00e9g\u00e8rement les muscles n\u00e9cessaires. Cela aidera \u00e9galement \u00e0 la posture, car la sur-activation provoque une lordose lombaire (courbure non naturelle).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abTorsion\u00bb;. La femme est assise, un genou fl\u00e9chi sous elle, et l&#8217;autre crois\u00e9 par-dessus. S&#8217;appuyer avec le bras oppos\u00e9 sur le genou et se tordre. S&#8217;\u00e9tirer, respiration libre. Ensuite, faire de l&#8217;autre c\u00f4t\u00e9.<\/li>\n\n\n\n<li>\u00abLettre T\u00bb;. S&#8217;allonger sur le dos, \u00e9carter les bras, en pressant les \u00e9paules et les omoplates au sol. Plier une jambe au genou et la poser par-dessus l&#8217;autre jambe, cuisse vers le haut. Rester ainsi et s&#8217;\u00e9tirer en essayant de se d\u00e9tendre au maximum. Ensuite, changer de jambes.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Si maman a un peu plus de temps et d&#8217;envie pour l&#8217;exercice, les exercices pour le dos sur un <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitball<\/a> peuvent \u00eatre tr\u00e8s utiles : balancements, \u00e9l\u00e9vations du tronc, roulades. Encore plus d&#8217;exercices et d&#8217;informations sur la r\u00e9cup\u00e9ration des muscles du dos et de la posture sont disponibles sur le cours en ligne <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercices pour le dos et le bas du dos pour les mamans Menaces pour le dos des mamans Les exercices pour le dos apr\u00e8s l&#8217;accouchement&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[646],"tags":[],"class_list":["post-8704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercices pour le dos apr\u00e8s l&#039;accouchement - gymnastique pour la posture<\/title>\n<meta name=\"description\" content=\"Des exercices corrects et efficaces pour le dos apr\u00e8s l&#039;accouchement - lesquels conviennent mieux et comment les faire correctement - lisez notre article \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9cup\u00e9rer le dos et am\u00e9liorer la posture apr\u00e8s l&#039;accouchement\" \/>\n<meta property=\"og:description\" content=\"Des exercices corrects et efficaces pour le dos apr\u00e8s l&#039;accouchement - lesquels conviennent mieux et comment les faire correctement - lisez notre article \u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-23 08:48:11+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-31 05:02:47+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-suffering-from-neck-pain-backache-stretching-muscles-home-back-neck-pain-woman-1-scaled-e1739216658198.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1425\" \/>\n\t<meta property=\"og:image:height\" content=\"950\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"R\u00e9cup\u00e9rer le dos et am\u00e9liorer la posture apr\u00e8s l&#8217;accouchement\",\"datePublished\":\"2020-11-23 08:48:11+00\",\"dateModified\":\"2025-05-31 05:02:47+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\"},\"wordCount\":1081,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-suffering-from-neck-pain-backache-stretching-muscles-home-back-neck-pain-woman-1-scaled-e1739216658198.jpg\",\"articleSection\":[\"Maman post-partum\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\",\"url\":\"https:\/\/momslab.app\/blog\/fr\/recuperer-le-dos-et-ameliorer-la-posture-apres-accouchement\/\",\"name\":\"Exercices pour le dos apr\u00e8s l'accouchement - 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