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  • Writer's pictureDr. Monica Ngo

Pregnancy 4: 4 Exercises To Relieve Your New-Mom Backache

Updated: Nov 23, 2021

During pregnancy your belly expands for your growing uterus and because of this your abdominal muscles have stretched to make room for birth. This is a common cause of back pain in new moms because your back muscles now have to work overtime to support your spine and keep you upright.

Here are 4 core exercises you can do with your little one to help decrease the pain and ache.


Exercises To Relieve Your New-Mom Backache

Lie on your back, bend your knees and put your feet flat on the ground. Place your baby on your pelvis with their back against your thighs. While holding your baby in place, slowly push your hips up towards the ceiling. Hold this position for 3 to 5 seconds. Keep your abdominal muscles tight to avoid sagging your lower back. Repeat 8 to 10 times.


Lay your baby on the ground, face up, while kneeling in front of them. Place your forearms on either sides of your baby and lift your body off the ground. Keep your back in neutral spine position and engage your core by contracting your abdominal muscles. Avoid letting your hips fall or sticking your back or bum up in the air. Hold for 10 seconds, working your way up to 30 seconds. Repeat 3 to 5 times.


Laying on your back, bend your knees at a 90 degree angle with your feet in the air. Stabilize your baby so they are resting on your shins and hold onto their hands. Engage your core and hold this position for 10 seconds. Repeat 8-10 times.


Get down on all fours with your baby lying on their back and parallel to your chest. Engage your core and slowly lift and extend your right arm and left leg at the same time while maintaining a neutral spine position. Hold this position for 3 seconds, then lower your arm and leg and give your baby's belly a tickle as you return to starting position. Repeat on the opposite side, lifting the left arm and right leg. Repeat 8 to 10 times.

Remember, it's always best to consult with your healthcare provider to get cleared to return to exercise. Make sure that your newborn can hold their head up on their own if you're going to include them in some these exercises. If your back pain persist or prevents you from performing these exercises visit your chiropractor for an assessment to help you with your recovery.

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