{"id":478,"date":"2021-05-14T20:18:49","date_gmt":"2021-05-14T20:18:49","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-uk\/?p=478"},"modified":"2024-06-19T11:19:40","modified_gmt":"2024-06-19T11:19:40","slug":"5-postpartum-exercises-for-back-pain","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-uk\/back-pain\/5-postpartum-exercises-for-back-pain\/","title":{"rendered":"The 14 best postpartum back pain exercises: Regain comfort and relieve lower back pain after pregnancy"},"content":{"rendered":"\n

If you are a mum who is struggling with postpartum back pain<\/a> or lower back pain after pregnancy then these postpartum back pain exercises are just what you need! <\/p>\n\n\n\n

One of the most common reasons given by our customers for seeking out MUTU System in the first place is back pain. <\/p>\n\n\n\n

88% of those 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.<\/p>\n\n\n\n

You need to know that you do not have to put up with pain just because you had a baby. <\/p>\n\n\n\n

Many mums also contact us experiencing back pain after a c-section<\/a> or long term back pain after a c-section<\/a>. Again please know that you’re not alone and that this is not an inevitability that you must simply endure!<\/p>\n\n\n\n

So what can we do to try and regain comfort and strength?<\/h3>\n\n\n\n

We’ ve pulled together a selection of our best postpartum exercises for back pain (14 in total!) that will help you get relief and regain comfort. We will also cover some ways that you can incorporate these exercises into your daily routine.<\/p>\n\n\n\n

It is important to start slowly and gradually increase the intensity of your workouts as you get stronger. If you experience any pain, stop immediately.<\/p>\n\n\n\n

Postpartum exercises for back pain<\/h2>\n\n\n\n

There are plenty of great exercises out there that can help, we have rounded up a selection of our favourite exercises to relieve back pain after giving birth.<\/p>\n\n\n\n

1. Front to Back Opener<\/h3>\n\n\n\n

*For this exercise you will need a strap, band, towel, or something similar.<\/p>\n\n\n\n

Stand comfortably with feet hip-distance apart, holding the band in both hands with slight tension in the band.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Lift your arms until they are over your head<\/p>\n\n\n\n

Continue the stretch by lowering your arms and the band behind your back as far as you can comfortably go<\/p>\n\n\n\n

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<\/p>\n\n\n\n

2. Twisting Cat<\/h3>\n\n\n\n

Get into a kneeling position on your hands and knees<\/p>\n\n\n\n

Exhale and slide your right arm underneath your left arm with your palm facing up<\/p>\n\n\n\n

Let your right shoulder come to the mat and rest your right ear and cheek to the ground<\/p>\n\n\n\n

Stay in this position for two full breaths<\/p>\n\n\n\n

Come back to starting position on hands and knees<\/p>\n\n\n\n

Repeat on each side 2 times<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

3. Supported Forward Bend<\/h3>\n\n\n\n

*For this exercise you will need a chair or a wall to lean forward against<\/p>\n\n\n\n

Stand behind a chair with feet in a comfortable position<\/p>\n\n\n\n

Lean forward from your waist until your arms rest on the top of the chair<\/p>\n\n\n\n

Keep a slight bend in your knees, and your ribs anchored (don\u2019t let them lift)<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

4. Knee to Chest Release<\/h3>\n\n\n\n

This can be done standing or laying on the floor<\/p>\n\n\n\n

Pick your starting position<\/p>\n\n\n\n

Exhale as you slowly bring one knee up towards your chest<\/p>\n\n\n\n

Hold for a few breaths, feeling the stretch in your hips and lower back<\/p>\n\n\n\n

Inhale as you lower that leg back down<\/p>\n\n\n\n

Repeat on your other side<\/p>\n\n\n\n

Alternate knees for a total of 8 reps, 4 on each side.<\/p>\n\n\n\n

5. Side to Side Bend<\/h3>\n\n\n\n

*For this exercise you will need a strap, band, towel, or something similar.<\/p>\n\n\n\n

Stand comfortably with feet hip-distance apart holding the band in both hands with slight tension in the band.<\/p>\n\n\n\n

Exhale and slowly lift your arms above your head. Keep your rib cage down, do not let it lift as you raise your arms.<\/p>\n\n\n\n

On your next exhale lower to the right, feeling the movement in your obliques and the stretch in your back.<\/p>\n\n\n\n

Hold for 2 breaths<\/p>\n\n\n\n

Inhale and return to starting position<\/p>\n\n\n\n

Exhale and lower to the left now, holding for 2 breaths<\/p>\n\n\n\n

Repeat for a total of 8 reps, 4 on each side.<\/p>\n\n\n\n

\"MUTU<\/a><\/figure>\n\n\n\n

6. Elevator Lifts<\/h3>\n\n\n\n

You can\u2019t ignore the pelvic floor muscles! It might not seem like your back and pelvic floor are connected but they absolutely are! Reconnect to your pelvic floor with this exercise:<\/p>\n\n\n\n

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