Post delivery (postpartum) back pain is very common among most of the women because during pregnancy & delivery there is stress which leads to some physical changes and this will lead to post delivery back pain.
Reasons for Back pain in Pregnancy:
During pregnancy, some hormonal changes will loosen the ligaments of pelvis’s joint for preparations of delivery. After the delivery, this weak ligament and muscle leads to back pain.
Wrong posture, uterus expands during pregnancy leads to weaken the muscle and cause lower back pain.
When can women start Yoga post delivery?
Women can start yoga after 6 to 8 weeks of C- section delivery. Before you engage in yoga or any other exercise always consult your doctor about your health and wellbeing.
Yoga exercises for Back pain relief:
Four exercises or yoga forms that women should perform after delivery as a treatment for low back pain-
Abdominal Breathing– When you are discharged from the hospital, start some light work-out followed by abdominal breathing. In this- take a deep breath through the nose and hold it for 5 seconds & then exhale out from the mouth. When you hold your breath, you will feel your abdominal muscles stretching. Repeat this cycle 5-7 times.
Pelvic Floor Exercises– During pregnancy abdominal muscles weaken, lower back muscles tighten and due to hormonal changes the pelvic ligament becomes loose so that a baby can pass through without many efforts. If these joints become too loose they can cause back pain. Pelvic floor muscle exercise helps to tighten the muscle and joints. Women with normal vaginal delivery or C- section delivery can perform these exercises. Squeeze your pelvic pelvis muscles and hold this position for 3 to 5 second and relax. Try to raise the holding duration with time.
Pelvic Tilt- Keep your feet and back flat on the ground. Once in this position bend your both knees and tilt your hips backward in a way that the curve of the back is flattened. Hold this position for 10 seconds while breathing normally and relax. Repeat this 10 times.
Core Muscle Involvement– Lie flat on your back, relax the abdomen, and pull the stomach muscles in towards the spine as much as you can. During this don’t hold your breath. Normal breathing like breath in and out is important. Hold this position for 5 to 10 seconds and after that relax to the original position. Repeat it 5 to 10 times.