Exercise To Strengthen Lower Back Post Pregnancy

Cat and Camel Pose
  • Women suffer from lower back pain post pregnancy
  • Cat & camel pose exercise helps strengthen the back muscles
Simple techniques
    1. Get into the all fours position on hands and knees
    2. Keep your arms under your shoulders and your knees hip width apart
    3. Your spine should be in a straight line
    4. Slowly arch your back and look up at the ceiling. Hold for 4 counts. This is the cat stretch
    5. Round out your upper back like a camel hump and look down at your navel. Hold for 4 counts. This is the camel stretch.
    6. Slowly return back to starting position
    7. Repeat 4 times
  • Breathe normally during the exercise
  • In your daily routine, put the least amount of stress on your back
  • While breastfeeding, sit straight with your back well supported with pillows
  • Use your knees & squat instead of bending over
  • While lifting heavy objects, keep your back straight

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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