So you just had a baby? Congratulations! This is every woman’s dream.
But remember, while it is a wonderful experience, it can be a little stressful for you too if you don’t take proper care of your body.
It is normal for women fresh out of the delivery room to suffer from post-partum pain. This can be due to the sudden weight loss (hey, you’ve just lost about 10 to 11 pounds) and positional changes in the body.
Your body needs time to adjust to the changes. It doesn’t happen overnight. You must make an effort to regain your original figure before you became pregnant.
Body parts such as the abdomen, pelvic region, back and spinal area must be reinstated to eliminate any back and muscular pains. It is advisable for a mother who has just delivered her baby to start a vigorous exercise regime. This should be started five to six weeks after the delivery.
Of course not all activities can be done during this period. Jogging and lifting weights is not recommended but light exercises such as walking, stretching or light yoga are ideal to help you handle post-partum backache.
Start off with daily strolls around your garden or neighborhood for an hour a day. Your walk should be at a moderate pace. You can increase the time and pace as days go by. Walking is good for toning up your muscular parts and shed the baby fat.
This will help you in your handling lower back pain.
Isometric workouts that boost muscular joints in the hip, buttocks, thigh and spinal area are also effective back pain exercises. You can also try workouts that strengthen the abdomen, thigh and back area.
Squeeze your shoulders together and push your chest forward. Hold this position for a few seconds before relaxing. Repeat 8 to 10 sets twice a day.
Stretching exercises are also good during post pregnancy but you should be careful not to overdo it in case you damage your pelvic or spinal muscles.
Your body during this post pregnancy stage tends to be fragile and delicate so don’t try to do exercises that will tear or damage ligaments, especially in sensitive areas. Slow workouts that stretch your body are recommended but take note that each stretch should not last more than 20 to 25 seconds. Ideally you should stretch 2 to 3 times a day.
These exercises should be able to get you back in shape after your delivery and strengthen any muscle lost during your pregnancy and delivery.
