Wendy Powell

5 Postpartum Exercises for Back Pain

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If you are a mama who is struggling with postpartum back pain then this post is just what you need! One of the most cited reasons by our customers for seeking out MUTU System in the first place is back pain. 88% of mamas that we asked have experienced back pain since having their babies and 64% said back pain has a big impact on their day to day life.

You need to know that you do not have to put up with pain just because you had a baby. We are going to give you 5 postpartum exercises that will help you get relief from back pain. We will also cover some ways that you can incorporate these exercises into your daily routine.

The exercises

There are plenty of great exercises out there that can help, we have rounded up 5 of the best that can help relieve your postpartum back pain.

1. Front to Back Opener

*For this exercise you will need a strap, band, towel, or something similar.

Stand comfortably with feet hip-distance apart, holding the band in both hands with slight tension in the band.

Exhale and slowly lift your arms, feeling the movement coming from your shoulders and feeling the stretch in your upper back. Keep your rib cage down, do not let it lift as you raise your arms.

Lift your arms until they are over your head

Continue the stretch by lowering your arms and the band behind your back as far as you can comfortably go

When you reach your range of motion bring the band back forward, above your head, and then lower back down to starting position. Repeat for 5 total reps

2. Twisting Cat

Get into a kneeling position on your hands and knees

Exhale and slide your right arm underneath your left arm with your palm facing up

Let your right shoulder come to the mat and rest your right ear and cheek to the ground

Stay in this position for two full breaths

Come back to starting position on hands and knees

Repeat on each side 2 times

3. Supported Forward Bend

*For this exercise you will need a chair or a wall to lean forward against

Stand behind a chair with feet in a comfortable position

Lean forward from your waist until your arms rest on the top of the chair

Keep a slight bend in your knees, and your ribs anchored (don’t let them lift)

Stay in this position for a few breaths, feeling the stretch in your shoulders and upper back. Lower deeper into the stretch if that feels good for you, or simply hold that position as you breathe mindfully.

4. Knee to Chest Release

This can be done standing or laying on the floor

Pick your starting position

Exhale as you slowly bring one knee up towards your chest

Hold for a few breaths, feeling the stretch in your hips and lower back

Inhale as you lower that leg back down

Repeat on your other side

Alternate knees for a total of 8 reps, 4 on each side.

5. Side to Side Bend

*For this exercise you will need a strap, band, towel, or something similar.

Stand comfortably with feet hip-distance apart holding the band in both hands with slight tension in the band.

Exhale and slowly lift your arms above your head. Keep your rib cage down, do not let it lift as you raise your arms.

On your next exhale lower to the right, feeling the movement in your obliques and the stretch in your back.

Hold for 2 breaths

Inhale and return to starting position

Exhale and lower to the left now, holding for 2 breaths

Repeat for a total of 8 reps, 4 on each side.

How to incorporate exercises into your routine

These 5 postpartum exercises for back pain are ideal to add into your daily routine. Incorporate them in a way that works best for you The more consistently you do them, the more relief from your back pain you will feel… Here are some ideas:

  • Do all 5 in a row for a 10-minute stretch routine, find a time of day that is best for you
  • Pick one to do in the morning to help you wake up and one in the evening to wind down before bed
  • Do a few after feeding your baby to give your back some TLC (feeding positions are a culprit for back pain!)
  • If you have other kiddos make a family ‘stretch’ time, great for an afternoon boost. It will feel good for everyone!

You got this mama!

It can be hard to show up and be present in your day when you are in pain. Don’t settle for just making it through the day, there is so much you can do to kick postpartum back pain to the curb for good! For even more help you can check out THIS post on alignment and how it impacts back pain as well as THIS MUTU Mama story on how she was able to improve her back pain.

We are here to support you and cheer you on in motherhood and life. We all need a good community around us and our MUTU Mama community is a safe, welcoming, and understanding place to show up as you are. We got you.

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