For busy executive mums juggling work, family, and personal care, postpartum recovery can often be accompanied by back pain, due to the strain of pregnancy, childbirth, and the physical demands of caring for a newborn. Many mums wonder if walking, a simple and easily accessible exercise, can actually help alleviate postpartum back pain. In this blog, lets discuss how walking can support back recovery after delivery and some tips to make it safe and effective.
Walking is a low-impact exercise that gently engages muscles, encourages circulation, and supports spinal health. After childbirth, your body needs time to heal and regain strength, especially in the core and pelvic muscles that play a critical role in stabilizing the back. Walking allows you to move without placing excessive strain on these muscles, gradually helping to rebuild strength without overloading your recovering body. Walking also promotes blood flow, which is essential for healing and reducing inflammation in sore muscles and joints. For executive mums, it’s a simple way to incorporate gentle movement into a busy schedule without requiring special equipment or extensive time.
Benefits of Walking for Postpartum Back Pain:
Strengthens Core Muscles: Walking helps activate the core muscles, especially when done with good posture. A stronger core provides better support for your spine, reducing the chances of developing back pain.
Improves Posture: During pregnancy, your posture shifts, often leading to increased strain on the lower back. Walking with an upright posture helps realign the spine, gradually correcting any postural imbalances developed during pregnancy.
Releases Tension and Promotes Relaxation: Walking can serve as a mild form of aerobic exercise, which releases endorphins, helping to reduce stress and tension. This can have a positive impact on muscle relaxation, particularly in areas that feel tight or stiff.
Provides a Mental Boost: Walking outdoors, even for a short period, can provide a refreshing mental break, helping to relieve the stress and mental fatigue that executive mums often face.
Tips for Walking Safely with Postpartum Back Pain:
Start Slowly: Begin with short walks and gradually increase the distance as your strength improves. Listen to your body—if you feel pain or discomfort, it’s okay to take a rest day.
Maintain Good Posture: Keep your back straight, shoulders relaxed, and engage your core while walking. Avoid slouching, as poor posture can increase strain on your lower back.
Wear Supportive Shoes: Proper footwear can make a big difference. Choose shoes with good arch support to minimize strain on your spine and pelvis.
Avoid Pushing a Heavy Stroller Initially: While walking with a stroller can be convenient, it may add extra strain on your back. Start with solo walks if possible, or opt for a lightweight stroller to reduce added pressure.
For women who’ve had a C-section, walking may need to be approached with even more caution, as it is a major surgery, and requires longer recovery time compared to a natural delivery. Walking can still be beneficial, but it’s crucial to start very slowly and with shorter distances. C-section mums may experience tenderness or discomfort around the incision area, so listen to your body and stop if you feel any pulling or pain. With natural delivery, walking may generally be introduced a bit sooner, but gradual progression is still key to avoid putting too much strain on healing pelvic muscles and joints. Remember, always consult with a healthcare professional if you have severe pain or concerns to ensure you’re on the right path to recovery.
HERE are some Quick Office Stretches for Back Pain Relief. These are simple yet powerful stretches that can help you to manage your back pain. They can be done at home with your baby or during your hectic workday.
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