Exercises and Recovery Tips for Postpartum Back Pain

2021_06_ Pregnancy Related Back Pains _353721-01

Loss of muscle strength and joint stability is a common problem after pregnancy, and this change can even worsen after the delivery as you get back into your daily routine. Without adequate rest and recovery, even simple daily activities like walking around or carrying your baby can worsen back pain.

Don’t let pregnancy and postpartum-related back pain keep you off your feet. Airrosti providers can help deliver fast pain relief and give you the tools needed to address problems as they appear.

Why Back Pain Persists Postpartum

The musculoskeletal system goes through many changes during pregnancy. The bones, joints, and soft tissues in the lower back, abdominal muscles, and pelvic bones can become strained and injured during pregnancy and childbirth. Those changes can have lasting effects even after the baby is born.

Postpartum Exercises for Back Pain

Your healthcare provider should schedule a follow-up visit within 4-6 weeks after delivery to ensure you are recovering and your baby is healthy. It’s important to listen to your doctor and communicate with your healthcare team about what activities you can reasonably do postpartum. This can help minimize any potential risks and ensure your recovery continues unhindered.

Even though postpartum back pain can be debilitating and stressful, there are steps you can take to help minimize the pain and regain your mobility. Make sure you’re getting enough rest after delivery so your body can sufficiently recover.  Once you’ve been cleared for activity by your doctor, practice light exercises that work on joint stability and muscle strength. You can also work on improving your posture and stretching daily to help reduce stress on your back.

*Disclaimer: Always consult with your doctor before starting any exercise program.  If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.

Glute Squeeze

  • Sit in a chair and wrap a resistance band around your knees.
  • Rotate your pelvis back.
  • Squeeze your glutes.
  • Hold the squeeze for 3-5 seconds.
  • Relax the glutes.
  • Complete 10 repetitions of 3-5-second holds, twice a day.

Glute Bridge

  • Begin by lying flat on your back.
  • Place your feet on the floor, underneath the bend in your knees, and in line with your hips.
  • Roll your pelvis back towards the floor, lessening the gap between your back and the floor.
  • From here, press your feet into the floor, with a focus on the heels.
  • Squeeze your gluteal muscles and brace your core before beginning the movement.
  • Now, lift your hips off the floor until your hips and torso make a straight line.
  • Maintain the contractions in your core and glutes and hold this position for 2-3 seconds at the top of the motion.
  • With a slow and controlled motion, return to the starting position.
  • Complete 2 sets of 10 repetitions.

Hip Flexor Stretch

  • Grab a chair or sturdy object to hold on to.
  • Begin in a kneeling position with one knee on the ground.
  • Engage the glutes and tilt your pelvis backward, flattening your low back.
  • You should feel a stretch in your hip and the front of your thigh.
  • Complete 2 sets of 2 stretches, twice a day.

Cat/Camel Stretch

  • Start on all fours with your back straight, hands under the shoulders and knees under the hips.
  • Slowly inhale and let the belly fall toward the floor, arching the back and extending the head at the same time.
  • Next, slowly exhale, rounding the back and tucking the chin into the chest.
  • Alternate between these two positions in a slow and steady movement.
  • Complete 2 sets of 10 repetitions.
  • Avoid overstretching the abdominals during this exercise. If you feel any pain, numbness, or difficulty performing this stretch, discontinue the exercise and consult with your doctor.

Kneeling Thoracic Stretch

  • Start on your hands and knees with your hips aligned over your knees and your shoulders over your hands. ⠀
  • Place one hand behind the head.
  • Lift your elbow up and rotate the torso as much as possible without moving your hips.
  • Complete 2 sets of 5 repetitions and hold the position for 5 seconds.

Back Pain Relief with Airrosti

It took almost a full year to grow and nurture your baby before birth.  While your body spent many months preparing for this baby, it will also need to undergo changes to recuperate.

Full recovery from childbirth can take weeks to months. Getting enough food, water, and rest are the best things you can do for your body during the recovery process. If you’re still experiencing back pain even after recovering from delivery, and can’t find relief with at-home remedies, consider scheduling an appointment with an Airrosti provider near you.

Airrosti providers are dedicated to finding and treating pain at the source, helping you recover faster and return to pain-free activity. Call us today at (844) 569-3693 or schedule an appointment online. We offer both in-office and virtual appointments to best suit your needs.

Read our Medical Disclaimer here.

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