Exercises to Relieve New-Mom Backache


New moms go through a lot in the first year of their little ones’ lives. From interrupted sleep schedules to completely different daily routines, babies can really take a toll on your body and life.

One of the most common complaints physically is the occurrence of backaches in new moms. Backaches happen for many reasons, which include:

  • Lack of sleep
  • Awkward sleep positions
  • Recovering from pregnancy and childbirth
  • And, most of all, getting used to carrying around a baby

Between carriers and the children themselves, new moms definitely feel the pain in their backs. Going to a chiropractor, like BC Back Clinic, is one solution, but not every new mom has an easy time getting out of the house regularly. Here are some exercises that can help take the ache away.

  1. Cat and Cow Stretches: For a more immediate relief of back pain, you can do some stretches. Two of the most-paired yoga stretches are the cat and the cow. On all-fours, with your feet tucked under, first arch your back slowly, lifting your chin to the sky. This is the cat pose. Then reverse it, pushing your spine away from the floor slowly and tuck your chin into your chest. This is the cow pose. Repeat slowly, holding each pose for 10-20 seconds, based on your comfort level.
  2. Gentle Yoga: Beyond just the cow and cat stretches, many gentle yoga poses can assist you with a backache. The important thing to remember here is that there are also yoga poses that might put too much strain on your back.
  3. Twist Stretches: These can be done either seated on the floor or seated in a chair. On the floor, sit with one leg straight forward and the other bent with your knee pointed upward. Take the arm from the side of the straight leg and place your elbow over your knee. Do this slowly to avoid harming your back. Hold 10-20 seconds, then repeat on the opposite side. In a chair, you can do the same type of stretch, with your bent leg crossing over the extended leg.
  4. Walking: Keeping your body moving can also help ease some of the tension that is built up as a new mom. Running or jogging can make back pain more severe, putting pressure on the spine from impact. Instead, walking can help loosen the muscles without the jarring impact.
  5. Swimming: One of the best exercises that you can possibly do for a backache is to go swimming. Fortunately, many pools offer mommy and me classes so you can take your baby along as you enjoy the water. Water takes the weight off of your back while still allowing your muscles to get the blood flow that they need to relax.

The important thing to remember is that regardless of the exercise that you choose to help alleviate any back pain, you should make sure the exercise is not causing you pain. New moms are taking care of their little ones, but need to care for themselves as well.

About Author

LaDonna Dennis

LaDonna Dennis is the founder and creator of Mom Blog Society. She wears many hats. She is a Homemaker*Blogger*Crafter*Reader*Pinner*Friend*Animal Lover* Former writer of Frost Illustrated and, Cancer...SURVIVOR! LaDonna is happily married to the love of her life, the mother of 3 grown children and "Grams" to 3 grandchildren. She adores animals and has four furbabies: Makia ( a German Shepherd, whose mission in life is to be her attached to her hip) and Hachie, (an OCD Alaskan Malamute, and Akia (An Alaskan Malamute) who is just sweet as can be. And Sassy, a four-month-old German Shepherd who has quickly stolen her heart and become the most precious fur baby of all times. Aside from the humans in her life, LaDonna's fur babies are her world.

Comments are closed.