Do These Exercises to Avoid Lower Back Pain After Childbirth

by Anita Yee
FITNESS  |  September 16, 2017
  • New mums: Before you start a fitness routine
    1 / 7 New mums: Before you start a fitness routine

    If you want to exercise with Baby, make sure he has good head control, says Aparna. Otherwise, you can train with weights or a 500ml bottle.

    If you cannot perform 10 repetitions yet, start with half and work yourself to the point where you cannot do anymore. Stick to that number until you can do more.

    Do these exercises with a flexibility workout – twice a day, three times a week.

    (Workout photos: Young Parents; baby photo: 123rf.com) 

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  • Cross extension: Step 1
    2 / 7 Cross extension: Step 1

    These easy exercises will strengthen those muscles and your core ones as well.

    The latter are important as they support you in all your functional activities, says Aparna Shah, a physiotherapist and Pilates instructor. If the muscles don’t work, you’ll end up hurting your lower back.

    So, with Baby settled comfortably in the carrier, get down on all fours.

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  • Cross extension: Step 2
    3 / 7 Cross extension: Step 2

    Raise your right arm and left leg, taking note not to arch your back.

    This trains your abdominals, pelvic floor and back muscles.

    Do three sets of 10 repetitions, and switch legs and arms.

    (Also read: Do These Pilates Exercises With Baby to Get Lean & Toned)

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  • The Hinge: Step 1
    4 / 7 The Hinge: Step 1

    Sit holding Baby.

    Your feet should be flat on the ground and hip-width apart.

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  • The Hinge: Step 2
    5 / 7 The Hinge: Step 2

    Keeping your back straight, lean back with Baby until you feel the contraction in your stomach muscles. Hold the position for a few seconds.

    This strengthens your abdominals and pelvic floor.

    Do three sets of 10 repetitions.

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  • Chest rotation: Step 1
    6 / 7 Chest rotation: Step 1

    Sit in the same position as The Hinge. That is, your feet should be flat on the ground and hip-width apart.

    (Also read: Do These Exercises to Ease Leg Cramps & Chest Tightness During Pregnancy)

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  • Chest rotation: Step 2
    7 / 7 Chest rotation: Step 2

    Carrying Baby, rotate your upper body from side to side. Do not collapse into your back and shoulders.

    This strengthens your oblique muscles and pelvic floor, and increases your spinal flexibility.

    Do three sets of 10 repetitions.

    This article first appeared on www.youngparents.com.sg.

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