Low back pain is very common, particularly when your body is recovering from giving birth. I don’t think I’ve experienced low back pain quite so acutely as when I was pregnant and postpartum. One of the big reasons for this is that during pregnancy, your body goes through some wild changes due to growing a tiny human.
Pelvic Changes Create Disruption
While you are pregnant, your pelvis experiences some of the most dramatic physical changes in your body. Not only does your pelvis tilt significantly forward to balance the weight of your belly, but your pelvic bones rotate outward and widen to make space for the growing baby and prepare for childbirth.
Additionally your pelvic floor muscles adjust to support the increased weight in your uterus. Whether those muscles stretch or tighten as a result of pregnancy and birth, the impact is felt in your low back.
Pregnancy Changes Don’t Immediately Change Back After Birth
Even though many of those pelvic changes shift back after giving birth, baby holding and baby wearing can continue to exacerbate the low back pain you felt during pregnancy, postpartum. Yoga can be incredibly helpful for relieving some of the stress on your low back as your body readjusts postpartum.
Top 6 Yoga Poses for Postpartum Lower Back Pain
There are a many poses that are really fantastic for alleviating postpartum low back pain as well as rebuilding a healthy pelvic floor. These 6 are some of my favorites, you can see a demo to each on my YouTube channel:
1.Cat/Cow
The first yoga pose that can be beneficial for postpartum low back pain is cat/cow. This is a fluid exercise intended to create more spinal mobility. Cat/cow can be really helpful in relieving stiffness in your low back, from things like holding your baby or toddler for a long period of time.
2. Squats
The next exercise that’s great for low back and pelvic floor health are squats. People have strong opinions about squats, but they are phenomenal for pelvic floor tone and building leg strength, both of which help your low back. Plus, they are really useful in picking up babies who have suddenly discovered crawling.
3. Supine Core Work
Another great exercise for postpartum low back pain is supine core work. You’ll want to start slow and easy, particularly if you’re more recently postpartum. Supine core work is wonderful for helping you reconnect to your abdominal muscles which have been on quite the adventure for 9 month — or perhaps longer. You’re probably already doing some supine core work, like when you’re sit/lying in bed feeding a baby and you need to get up, while holding the baby and not using your hands. This supine core work — the exercise I love — is slightly more enjoyable than the one you’re already doing.
4. Side Body Stretches
Next, you can do some side body stretching, which can offer lots of relief for crossbody, low back tightness. You can do side body stretches lots of ways, but I really love it in a half-kneeling version.
5. Windshield Wipers
Another yoga pose to try for postpartum low back pain is a supine pose often called “windshield wipers.” This pose is a wonderful release through the front of your thigh, while lying on your back. So minimal effort while you’re stretching into those tight spaces that sometimes come from holding a baby or a kid on your hip for longer than you realize.
6. Countertop Dog
Lastly, my very favorite low back stretch that is great in a pinch is countertop dog. It’s called “countertop dog” because it’s the same shape as down dog only you’re standing with your hands on the countertop instead of the floor. This one is great for a reset. So if you’ve been on your feet for a long time or fell asleep in a child size bed trying to help your kiddo fall asleep, this pose is a good, quick, easy stretch that makes your entire spine feel better.
Let me know which of these is your new favorite. ~ Naomi
