Which exercises help relieve lower back pain after childbirth?
Disease description:
I have a friend who just gave birth and is experiencing some back pain. She wants to do some exercises to help relieve the discomfort, but we are not sure which movements would be effective. Could you please advise which exercises can help alleviate postpartum back pain?
Doctor's answer (1)
Dr. Zhang Lu
Common exercises such as supine twists, bridge exercises, standing forward bends, glute bridges, and seated twists can help relieve low back pain after childbirth.
1. Supine twist: This exercise effectively relaxes the muscles in the lower back and spine, adjusts the position of spinal joints, relieves muscle tension and pain, and increases spinal flexibility.
2. Bridge exercise: This strengthens the muscles of the lower back and improves lumbar spine stability, reducing pressure between the lumbar vertebrae and thus relieving pain.
3. Standing forward bend: This stretches the ligaments and muscles of the lower back, increases lumbar flexibility, reduces muscle fatigue and tension, and alleviates symptoms of low back pain.
4. Glute bridge: This strengthens the gluteal muscles, allowing them to better share the load on the lower back, corrects poor posture such as anterior pelvic tilt, and thus reduces the burden on the lumbar spine and relieves low back pain.
5. Seated twist: This helps relax the muscles of the lower back and spine, increases rotational flexibility of the spine, relieves stiffness and pain caused by prolonged sitting, and promotes blood circulation in the lower back.
Maintaining adequate sleep and a balanced diet in daily life can also help alleviate low back pain after childbirth.
