Nursing your baby is a wonderful feeling, but the pain in the back, shoulders and neck it causes are agonizing at times. During pregnancy, the expanding uterus weakens the abdominal muscles. This will not only alter your posture, but also puts strain on the back. Besides this, hormonal changes during pregnancy can lead to loosening of ligaments and joints due to which you might experience pain while carrying out your day to day activities. The changes that occur during pregnancy will not go away overnight. Your back may continue to hurt until the muscles regain back their strength. An achy back is quite normal for nursing mothers and with some stretching and yoga you can easily get rid of it. A few simple yoga postures that are highly beneficial for back pain are briefed here. Try these to get some respite, but remember to discontinue and consult a doctor in case it causes some kind of pain.
Here Are 5 Effective Yoga Poses To Relieve Nursing Back Pain
1. Sphinx Pose
Lie flat on your abdomen with upper feet flat on the floor. Your forehead should touch the floor and legs should be intact. Extend your hands frontwards with palms touching the floor. Breathe in and gradually raise your head and chest off the floor keeping navel touching the floor. Draw your upper body back by keeping your elbows straight. Feel the curve on your spine and breathe out. Return to original position. This posture improves blood circulation, strengthens spine, expands chest and relieves stress.
2. Cat-Cow Pose
Begin with the table pose. Take the neutral spine position. Breathe in and curl your toes. Tilt your hips back, which will cause the tail bone to stick up. Tuck your navel in and tilt your head backwards and gaze at the ceiling. Breathe out and release your toes, so that the upper feet touch the ground. Push your hips forward, so that the spine curves upwards. Tuck your navel in and drop your head down. Gaze at your belly button and return to neutral spine position. This posture will improve the mobility of the back and will relieve stress and pain.
3. Bridge Pose
Lie down flat on your back with feet touching the ground and knees bent. Position your feet hip width apart and place your rams on the sides of the body. Press the feet against the floor and push your hips upwards. Your spine should be off the ground. By pressing the shoulders against the ground, lift the chest up. Try to raise the hips higher by engaging the legs and buttocks. Breathe in and breathe out and relax. This posture builds the strength of the lower body and back. It stimulates the nervous system and energizes the body.
4. Leg Up The Wall
Sit next to a wall with legs extended in front. Lie down and use the leg muscles to bring the leg up the wall. Pivot the body so that the sitting bone touches the wall. Relax your shoulders and neck and rest your arms on the sides. Concentrate on breathing and hold this position for 5 minutes. This posture relieves lower back pain, stress and muscle cramps.
5. Downward Facing Dog
Start with table top pose. Position your hand at one palm’s length forward. Press the feet against the floor and raise the hips up. Extend your legs and stretch your spine. Keeping your arms firm on the ground, push your thighs back. Bend your head down and gaze at your toes. Hold this position for a minute and relax. This posture lengthens the spine, opens the shoulders, and stretches the legs.