Becoming a mother brings HUGE life changes. Together with your baby’s hugs and smiles, it comes with day-to-day stress due to the sleep deprivation, physical strain and high dependence on your baby’s regime.
The body just experienced the strenuous load of pregnancy and childbirth; and the new routine as a new mother doesn’t always give us an opportunity to rest and restore but instead a multitude of loads like carrying your baby, dealing with breastfeeding your newborn, getting used to the pushchair and more physical complications that can impact your body.
Shoulder and back pain are common problems after pregnancy, so the lack of mobility means home exercises are most convenient to stretch and strengthen those muscles that are weakened during pregnancy. Yoga has plenty of benefits for mind and body; its provides a good exercise routine to ease postpartum or general pain and restore the body’s strength that the postnatal body needs. With Yoga, home stuff can be used instead of Yoga props, making it so convenient for new mothers.
The following sequence of yoga poses from our WellMama app helps you stretch muscles to relieve back pain. Find those 15 minutes for yourself and in addition to the back pain relief, your body will return the favour with high spirits and energy!
Before you start please notice:
- Please CHECK WITH YOUR PHYSICIAN OR DOCTOR before you start any fitness or yoga activity.
- Do not push yourself too hard into stretching. It should be smooth and pain free.
- It is important to perform the poses in the sequence they are given in the app and here in the blog.
- Come in and out of the poses slowly according to the instruction.
- Breathe in whilst you pose. The breath should be even and not restrained. With even breathing the calmness will come. That will give your mind some rest if you stay in the pose for 30-60 seconds.
This yoga pose is a great way to give your post pregnancy body a rest and stretch your back at the same time, ideal if you’ve been a busy mother feeding baby, running errands, managing older children and generally Queen of multi-tasking!
You will need a yoga brick, or some thick books and a blanket if you have a knee injury.
- Kneel with your hands and legs shoulder–width apart. Bring your big toes together, keeping your knees apart.
- If you have a knee injury or you feel uncomfortable on your knees, place a folded blanket between your thighs and shins at the back of your knees.
- Lower your buttocks down so they rest on your heels. Place your forehead on the floor or a folded blanket, yoga brick or a thick book so that there’s no strain on your neck and you feel relaxed and comfortable in the position. If you feel there is too much weight on your forehead, add more support for your forehead so that it rests at a higher level.
- If you don’t feel relaxed in this position, please check the Wellmama’s Right and Wrong Instructions section to make sure you’re performing the exercise correctly.
- Stay in this pose for 3 minutes if you feel comfortable. Use your breath to stay longer in the pose. Let’s say 20 -30 even breathing cycles.
This pose uses the floor for a bigger stretch to help release the pain in your back. Try this one if you’ve put your baby down to nap or the kids are at school – or whenever you can grab 5 minutes alone! Its so important as a Mother to force in some MeTime, so if you really are short on time for yourself, swap your usual activity for 15 minutes this home energy boost a day and you’ll sure notice the difference!
- Lie on your back, bend your knees and hold your shins near your. Keep your knees together. Use your hands to bring your knees into your chest, making sure your back stays on the floor.
- Press your shoulders and lower back into the floor to flatten your back against the floor.
- If you have any knee problems, grab your thighs further down and perform the same action of pressing your lower back down to the floor.
- In the pose breathe evenly, pull your knees towards your chin and keep your lower back flat against the floor. Stay in the pose for 20-30 seconds.
- Now, bring your knees gently into your chest. Bring your chin to your knees and lift your tailbone off the floor as high as you can.
- Remain in this pose , curled into a ball for 20-30 seconds. Breathe gently and evenly. If you feel comfortable in the position you can gently roll backwards and forwards.
- If you start to feel uncomfortable, you can perform the exercise with less intensity.
- Release your arms, put your feet back down on the floor, and roll carefully onto your right side. Use your left hand to push against the floor and help lift your upper body to come out of the position slowly and safely.
Let’s give your back and head a rest, with this yoga pose. You will need a chair, two blankets and a yoga brick or some thick books for this exercise. if you are a new mother and struggling to get time on your own, place baby in front of you – if they are older let them try and “copy mummy” if younger, pop them in their bouncer or chair and let them watch – it helps their skills develop to watch you and help’s you too!
- Sit on the floor, on a support of around 2 inches or 10 centimetres. You can use folded blankets, thick books or a yoga brick for this.
- Extend your legs out in front of you, with your feet shoulder-width apart, and put a small rolled blanket under your knees.
- Lean your upper body forward and place your forehead on a chair or stool in front of you, or on a pile of thick books.
- Release your arms alongside your legs. If you feel any pain in your lower back, allow your knees and toes to drop out to the sides.
- And relax. Stay in this position for 2 minutes. While in the pose observe your breath and body. There should be no strain in your back but only nice feeling of stretching.
- Sitting on a chair can really help ease your back pain if you do it correctly.
- So, sit on a chair with your feet in parallel and shoulder-width-apart.
- Slide your bottom to the back of the chair, extend your torso forward and as you fold forwards from the waist, drop your arms and hold the outside of your feet, or if you prefer, just leave your hands hanging down by your legs.
- Inhale and exhale evenly and feel your back muscles release, which helps to ease your pain. Remain inn this pose 30-60 seconds.
- Slowly lift up your upper body to come out of the position.
This lovely pose gently stretches your back, while allowing your mind be peaceful and at rest. We like to do this home yoga workout just before we get into bed at night -it’s helps us to fit these back pain relief exercises in more regularly by doing it in the same place daily.
- You will need thick books or yoga bricks to support your head in this position.
- Sit on the floor or on folded blankets and cross your legs. Straighten your spine, roll your shoulders back and down and draw your shoulder blades together.
- Fold forward from your waist until your forehead rests on the support. Feel your spine and neck stretching and getting longer. Move your shoulders down away from your ears.
- If your chin is pushing into your neck then you need to make your support books or bricks lower.
- If your back feels uncomfortable or painful then you need to make your support higher.
- If you experience pain in your knees or hip joints, then add more height under your bottom, like an additional folded blanket or a thick book.
- Stay in this pose for 2 minutes. Then slowly lift the upper body and straighten your legs one by one to come out of the pose.
We hope you feel restored and revived! Our WellMama app also offers yoga poses for the post-pregnancy body to get rid of pain in shoulders and neck after childbirth, to relax and energise your body in 5 minutes at home, using the home stuff if you do not have yoga props.
Watch out for our next blog where we will show you how to exercise your back muscles to give you more pain relief in combination with stretching your back muscles have just done!