After delivery, women have to face problems like morning sickness, weight gain, and pain around the waist, etc. The problem women are facing the most is back pain. Back pain is often a common problem with increasing age but this problem gets worse after delivery. There can be many reasons for back pain, such as sprains or sprains; there can be pain in the back.
We talked to expert doctor Hitesh Khurana about this topic. Let us tell you that Dr. Hitesh Khurana is a Chiropractor, Ergonomic Specialist, and Senior Physiotherapist. He told us in detail which workouts or yoga postures are useful to get rid of back pain after pregnancy, which we are sharing with you through this article.
Expert Dr. Hitesh Khurana says that the problem of back pain is common after pregnancy, the main reason for this can be weakness and more pressure on the waist during delivery etc. Women can do yoga regularly to get rid of back pain and can take a more nutritious diet.
When to start yoga?
Now the question is, when should women do yoga after pregnancy? Expert Dr. Hitesh Khurana says about this topic that women, who have had a normal delivery, should start workout or yoga after a month. On the other hand, women who have had a cesarean section should start working out or yoga after three months.
Do these exercises to get rid of back pain
Do a supine spinal twist
You can do a supine spinal twist to overcome the problem of back pain. By doing this exercise, you will get relief in pain.
How to do
1- To do the supine spinal twist, first of all, lie down on your back.
2- Then bend both the knees and bring them upwards. After bringing it up, you bend both the legs to the left and then to the right.
3- After doing this, take both the feet upwards, then bring your foot down. Repeat this process according to your physical capacity.
Cobra Pose Relieves Back Pain
If you have a lot of back pain, then you can include the cobra pose in your exercise routine. This yoga will give relief to your back pain.
How to do
To do cobra pose, lie down on your stomach. Then bring both your hands near the chest.
2- During this, keep your elbows on the side of the ribs. After doing this, lift your chest upwards and take a deep breath.
3- Then you move the head backward while rotating the shoulders. Finally, while exhaling, move your chest down. Keep repeating this process.
Practice Bridge Pose
Back pain can be relieved in a pinch with the help of a bridge pose. This yoga is very beneficial in back pain. You can easily do it sitting at home.
How to do
1- To do this yoga, you lay a yoga mat on the floor. After laying the mat, you lie down on it.
2- Now place the soles of both the feet on the mat and raise the knees and make a bridge shape.
3- In the meantime, keep both your hands on the side of the mat.
4- Then breathe slowly and try to raise your hips upwards. Raise the hips as much as you can.
5- Exhaling, bring the hips back to the floor. You can practice bridge pose daily. Yes, in the beginning, you will have some problems but then you will get used to it.
Doing this asana is very beneficial in back pain because by doing this yoga, the muscles of the waist and lower back feel stretched. In addition, blood circulation also improves and pain is relieved. Apart from this, along with strengthening your body, it also clears your mind and strengthens your bones.
How to do
1- First of all, sit on the yoga posture and lie down on your stomach.
2- After doing this, while exhaling, lift your hips.
3- Now spread your fingers and keep your feet on the floor. Stay in this posture for a while and come back.
Balasana (Child's Pose)
This asana works to relax the body. By doing this regularly, all the pain in the body ends. This asana is also best for those women or people who are facing back pain. If you want to get relief from pain, then you can do this asana.
How to do
1- To do this, you sit in the posture of Vajrasana.
2- Take both hands upwards in the line of the head. Keep in mind that both hands are not to be joined.
3- Now while exhaling, move the palms towards the ground while going forward. Just keep the heat on the ground and repeat this pose.
You can include these workouts in your routine according to the rules mentioned above. Apart from this, you can also do Anulom-Vilom, Halasana, Virabhadrasana, Paschimottasana etc.
Despite this, if there is no relief in your pain, then you should get complete treatment from a doctor or a physiotherapist.
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