Post Pregnancy Exercise To Prevent Back Pain

Standing Back Stretch
Post pregnancy, women mostly focus on loosing weight. They tend to neglect the back muscles that bear a lot of stress during as well as post pregnancy due to:
  • Excess weight gain
  • Regular breastfeeding sessions
  • Constant bending over for changing baby's nappies
Doing this exercise daily is a great way of staying away from back pain
Simple techniques
    1. Stand on the floor on a non-slip yoga mat
    2. Keep your feet hip width apart and your hands on your buttocks
    3. Using your lower back muscles slowly bend back wards
    4. As you bend, slowly slide your hands down along the back of your thigh
    5. Bend backwards to the point that you feel comfortable
    6. Hold for 4 counts
    7. Return to starting position
    8. Repeat 10 times 
  • Include more back exercises in your daily routine
  • Maintain correct posture while breastfeeding
  • Avoid bending over multiple times a day

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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