Post Partum Exercises for Back Pain

Your body is extremely sensitive for the first three months after delivering a child, so much so that back pain can result from even the most minor lifting. Fortunately certain exercises help alleviate this type of pain. Consult with your doctor first to see when your body is ready for certain types of exercises.

  1. Take Walks

    • This gentle form of exercise is safe for even the newest of mothers and helps ease back pain. You're advised to take it easy the first few weeks before increasing the frequency and duration of your walks as time goes on.

    Pilates

    • Pilates is a form of low-impact aerobics that aids in flexibility and strength. Visit your local movie retailer, as they'll more than likely have a pilates DVD designed for new or expectant mothers. These videos are tailored to your needs and provide low-intensity pilates exercises that will help stretch your body, thereby preventing back pain.

    Diastasis Recti Check

    • Wait until at least two weeks after vaginal delivery or six weeks if you deliver via C-section to perform this exercise, which stretches the body, builds muscle and increases flexibility. To perform the exercise, lie on your back with your knees apart and feet on the floor, legs and feet hip-distance part. Place one of the fingers on your left hand above the belly button and one of the fingers on your right hand below the belly button. Inhale, then exhale while rolling the head and shoulders up, looking between the legs. Hold this position and inhale as you roll back to the original position.

    Toe Touches

    • Performing simple toe touches (or mimicking the motion and attempting to touch the toes) will help stretch your back out, which may help alleviate or eliminate back pain.