{"id":12966,"date":"2025-01-14T18:04:34","date_gmt":"2025-01-14T11:04:34","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12966"},"modified":"2025-01-14T18:04:34","modified_gmt":"2025-01-14T11:04:34","slug":"experiencing-postpartum-low-back-pain-try-these-yoga-moves","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12966","title":{"rendered":"Experiencing Postpartum Low Back Pain, Try These Yoga Moves"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-316304 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_300,h_200\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\"\/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-316304 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-768x512.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-1536x1025.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-2048x1366.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/01\/Mom-with-back-pain-150x100.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\"\/><\/p>\n<p><span style=\"font-weight: 400;\">Low back pain is very common, particularly when your body is recovering from giving birth. I <\/span><span style=\"font-weight: 400;\">don\u2019t think I\u2019ve experienced low back pain quite so acutely as when I was <a href=\"https:\/\/fitbottomedgirls.com\/2014\/05\/coping-with-the-aches-and-pregnancy-pains\/\">pregnant and <\/a><\/span><span style=\"font-weight: 400;\">postpartum. One of the big reasons for this is that during pregnancy, your body goes through <\/span><span style=\"font-weight: 400;\">some wild changes due to growing a tiny human.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pelvic Changes Create Disruption<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Additionally your pelvic floor muscles adjust to support the increased weight in your uterus. <\/span><span style=\"font-weight: 400;\">Whether those muscles stretch or tighten as a result of pregnancy and birth, the impact is felt in <\/span><span style=\"font-weight: 400;\">your low back.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pregnancy Changes Don\u2019t Immediately Change Back After Birth<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even though many of those pelvic changes shift back after giving birth, baby holding and baby <\/span><span style=\"font-weight: 400;\">wearing can continue to exacerbate the low back pain you felt during pregnancy, postpartum. <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=vB4x2HjFbyY\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">Yoga<\/span><\/a><span style=\"font-weight: 400;\"> can be incredibly helpful for relieving some of the stress on your low back as your body <\/span><span style=\"font-weight: 400;\">readjusts postpartum.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400;\">Top 6 Yoga Poses for Postpartum Lower Back Pain<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a many poses that are really fantastic for alleviating postpartum low back pain as well <\/span><span style=\"font-weight: 400;\">as rebuilding a healthy pelvic floor. These 6 are some of my favorites, you can see a demo to each on my YouTube channel:<\/span><\/p>\n<h3>1.Cat\/Cow<\/h3>\n<p><span style=\"font-weight: 400;\">The first yoga pose that can be beneficial for postpartum low back pain is <\/span><a href=\"https:\/\/youtu.be\/e0g6laOgPzA\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">cat\/cow<\/span><\/a><span style=\"font-weight: 400;\">. This is a fluid <\/span><span style=\"font-weight: 400;\">exercise intended to create more spinal mobility. Cat\/cow can be really helpful in relieving <\/span><span style=\"font-weight: 400;\">stiffness in your low back, from things like holding your baby or toddler for a long period of time.<\/span><\/p>\n<h3><strong>2. Squats<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The next exercise that\u2019s great for low back and pelvic floor health are <\/span><a href=\"https:\/\/youtu.be\/2Zlee8vLgJw\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">squats<\/span><\/a><span style=\"font-weight: 400;\">. People have <\/span><span style=\"font-weight: 400;\">strong opinions about squats, but they are phenomenal for pelvic floor tone and building leg <\/span><span style=\"font-weight: 400;\">strength, both of which help your low back. Plus, they are really useful in picking up babies who <\/span><span style=\"font-weight: 400;\">have suddenly discovered crawling.<\/span><\/p>\n<h3>3. Supine Core Work<\/h3>\n<p><span style=\"font-weight: 400;\">Another great exercise for postpartum low back pain is <\/span><a href=\"https:\/\/youtu.be\/AjfyrIPnZjE\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">supine core work<\/span><\/a><span style=\"font-weight: 400;\">. You\u2019ll want to start <\/span><span style=\"font-weight: 400;\">slow and easy, particularly if you\u2019re more recently postpartum. Supine core work is wonderful for <\/span><span style=\"font-weight: 400;\">helping you reconnect to your abdominal muscles which have been on quite the adventure for 9 <\/span><span style=\"font-weight: 400;\">month \u2014 or perhaps longer. You\u2019re probably already doing some supine core work, like when \u00a0 \u00a0<\/span><span style=\"font-weight: 400;\">you\u2019re sit\/lying in bed feeding a baby and you need to get up, while holding the baby and not <\/span><span style=\"font-weight: 400;\">using your hands. This supine core work \u2014 the exercise I love \u2014 is slightly more enjoyable than <\/span><span style=\"font-weight: 400;\">the one you\u2019re already doing.<\/span><\/p>\n<h3>4. Side Body Stretches<\/h3>\n<p><span style=\"font-weight: 400;\">Next, you can do some <\/span><a href=\"https:\/\/youtu.be\/xu2JORPhKmg\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">side body stretching<\/span><\/a><span style=\"font-weight: 400;\">, which can offer lots of relief for crossbody, low <\/span><span style=\"font-weight: 400;\">back tightness. You can do side body stretches lots of ways, but I really love it in a half-kneeling <\/span><span style=\"font-weight: 400;\">version.<\/span><\/p>\n<h3>5. Windshield Wipers<\/h3>\n<p><span style=\"font-weight: 400;\">Another yoga pose to try for postpartum low back pain is a supine pose often called <\/span><span style=\"font-weight: 400;\">\u201c<\/span><a href=\"https:\/\/youtu.be\/g0iT7gECyNw\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">windshield wipers<\/span><\/a><span style=\"font-weight: 400;\">.\u201d This pose is a wonderful release through the front of your thigh, while <\/span><span style=\"font-weight: 400;\">lying on your back. So minimal effort while you\u2019re stretching into those tight spaces that <\/span><span style=\"font-weight: 400;\">sometimes come from holding a baby or a kid on your hip for longer than you realize.<\/span><\/p>\n<h3>6. Countertop Dog<\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, my very favorite low back stretch that is great in a pinch is <\/span><a href=\"https:\/\/youtu.be\/NqMgknM6-Ow\" class=\"external\" rel=\"nofollow\"><span style=\"font-weight: 400;\">countertop dog<\/span><\/a><span style=\"font-weight: 400;\">. It\u2019s called <\/span><span style=\"font-weight: 400;\">\u201ccountertop dog\u201d because it\u2019s the same shape as down dog only you\u2019re standing with your <\/span><span style=\"font-weight: 400;\">hands on the countertop instead of the floor. This one is great for a reset. So if you\u2019ve been on <\/span><span style=\"font-weight: 400;\">your feet for a long time or fell asleep in a child size bed trying to help your kiddo fall asleep, this <\/span><span style=\"font-weight: 400;\">pose is a good, quick, easy stretch that makes your entire spine feel better.<\/span><\/p>\n<p><br style=\"font-weight: 400;\"\/><em>Let me know which of these is your new favorite. ~ Naomi<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/yoga-for-postpartum-low-back-pain\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Low back pain is very common, particularly when your body is recovering from giving birth. I don\u2019t think I\u2019ve 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 &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12966","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12966","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12966"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12966\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}