I could talk (write) for hours about all the different things women experience postpartum but back pain seems to rank high on the list for new moms. Not really surprising at all when you think about all the demanding tasks in a mama’s day that requires bending, carrying, lifting and feeding; usually with a baby in hand, causing back muscles to work in overtime.  I experienced some back pain towards the end of my pregnancy that made sleeping at night damn near impossible by the time I reached 34 weeks. Carrying around that amount of weight for 9 months can take a toll on the body, especially the abdominal muscles, which need to stretch to make room for the delivery.

Thankfully, there are things you can do to help with postpartum back pain. As soon as I was cleared by my healthcare practitioners , I made chiropractic care and functional training a priority to help with my postnatal recovery. With the help of my chiro Darcy Worthylake, I have recently introduced these 6 spine exercises to improve my back health.

I would be remiss if I didn’t mention that you could actually make working on back health a fun activity at home with you and your bub. Even though she’s only 7 months, I integrate Maxwell into some of my exercises at home and not only does it make it more fun for me, but it’s also a great way for us to bond. In her mind, she’s having the time of her life playing with mama while I’m benefiting by improving my core and back health.

It is surprising how by just adding a few exercises to your day can make a world of a difference giving you more support while carrying, lifting and holding your baby; whom only gets heavier as each week passes. If you’re a new mom and experiencing some discomfort due to your day-to-day tasks for your baby, there are four simple exercises you can do at home to help for post partum back pain:

Tips On How Improve Your New Mom Back Pain With Your Bub

Pelvic Bridges

• 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 abdominals tight to avoid sagging your lower back. Inhale as you slowly lower your body back to the starting position.
• Repeat 8 to 12 times.

Plank

• Lay your baby on the ground; face up, while kneeling in front of them.
• Place your forearms on either side 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 stick up in the air.
• Hold for 10 seconds, working your way up to 30 seconds.
• Repeat 3 to 5 times.

Stabilizer

• Lying 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, working your way up to 30 seconds.
• Repeat 8 to 12 times.

Arm & Leg Extensions

• 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 left arm and right leg at the same time while maintaining a neutral spine position.
• Hold this position for 3 seconds, then lower your limbs and give your baby’s belly a tickle as you return to starting position.
• Repeat on the opposite side, lifting right arm and left leg.
• Repeat 8 to 12 times.

Before you begin working on back mobility or any kind of exercise, consult your postnatal practitioner and get cleared to return to exercise. For the safety of your little one, you will want to make sure that your newborn can hold their head up on their own if you’re going to include them in any of these exercises. If you experience any discomfort or pain in your back while performing any of these exercises or persist after trying them, visit your chiropractor to develop a treatment plan for your recovery.

This post is in partnership with the Ontario Chiropractic Association but all views and opinions are my own.