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4 Recommended Lower Back Pain Exercises You Must Do After Delivery

One of the biggest insecurities before, during or after pregnancy is the alterations that a would-be mother would face, physically and mentally. With physical modifications follows one of the most commonly faced ailment- lower back pain. Lower back pain persists during all stages of pregnancy and probably worsens after delivery. Healers at Home have curated top 4 exercises that a woman should perform after delivery as treatment for lower back pain.

Physical therapy for lower back pain after delivery:

Abdominal breathing:

As soon as you are discharged from the hospital switch to light work-out followed with abdominal breathing. Inhale and hold your breath for about 5 seconds. When you hold your breath, you will feel your abdominal muscles stretching. Now exhale and pull the muscles back in and hold again for 5 seconds. Repeat this cycle 5-7 times.

Abdominal breathing

Pelvic floor exercises:

Abs and lower back are two areas that need special attention. During pregnancy, hormones ease the pelvic ligaments so that a baby can pass through without many efforts. If these joints become too loose they can cause back pain. Pelvic floor exercises concentrates on tightening the muscles and joints thus cutting the problem at its source. A woman with a normal or Cartesian delivery can perform these exercises. Squeeze your pelvic muscles while you raise your torso in the air towards the public bone. Hold this position for 3 seconds and relax. Try to raise the holding duration with time.

Pelvic floor exercises

Involve core muscles:

Lying flat, relax the abdomen. Now, pull the stomach muscles in towards the spine as much as you can. While you do this, do not hold your breath. Rather breathe in and breathe out. Once you have reached the peak where you cannot pull the muscles in anymore, hold the position for 5 seconds and regain the original position. Repeat 5-10 times.

Involve core muscles

Pelvic tilt:

Keep your feet and back flat on the ground. Once in this position, bend your knees and tilt your hips backwards in a way that the curve of the back is flattened. Hold this position for 10 seconds while you breathe in and out. Now return to the former position and repeat this exercise for about 10 times.

pelvic kit

Loosening of pelvic joints, weight of the baby straining the back and additional chores after pregnancy are common reasons for lower back pain. Osteoporosis is also a culprit for the throbbing. Above quoted exercises with a maintained weight is the best and only solution for treatment for lower back pain. As crucial it is to profoundly pay heed to an infant, it is equally imperious to look after the mother. After delivering a baby, a mother entails recommended rest to certify uncomplicated recovery. With Healers at Home from prenatal consulting to postpartum care, we are here to take offer comprehensive nurturing of the mother and the baby. Treat your post-delivery blues and impediment in the comfort of your house with Healers at Home.

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