Exercises for a new mum with body ache

Congratulations on your new addition! As a new mum, it's common to experience body aches and discomfort, especially during the postpartum period. Here are some exercises and tips to help alleviate body aches and promote healing:

Warm-up exercises:

  1. Gentle stretching: Start with gentle stretching exercises to loosen up your muscles. Focus on your neck, shoulders, back, and hips.
  2. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upwards and then back down again, repeating the motion for 10-15 repetitions.
  3. Kegel exercises: Engage your pelvic floor muscles by squeezing and releasing them for 10-15 repetitions.

Body ache relief exercises:

  1. Cat-cow stretch: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin to your chest and your tailbone towards the floor (like a cow). Repeat for 10-15 repetitions.
  2. Chest stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.
  3. Shoulder rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 10-15 repetitions.
  4. Hip flexor stretch: Kneel on all fours. Bring one knee forward and place your foot flat on the floor in front of the other knee. Lean forward, stretching your hip flexor. Hold for 30 seconds and then switch sides.
  5. Lower back stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest and hold onto your knee with your hand. Gently pull your knee towards your chest, stretching your lower back. Hold for 30 seconds and then switch sides.

Additional tips:

  1. Breastfeeding: If you're breastfeeding, make sure to support your breasts properly to reduce strain on your shoulders and back.
  2. Posture: Maintain good posture to reduce strain on your back and shoulders. When sitting, keep your feet flat on the floor or on a footrest, and keep your shoulders relaxed.
  3. Sleep: Prioritize sleep and try to get at least 6-8 hours of restful sleep per night. This can help reduce body aches and promote healing.
  4. Massage: Treat yourself to a postpartum massage or ask your partner to give you a gentle massage to help alleviate body aches.
  5. Heat or cold therapy: Apply heat or cold packs to areas of discomfort to help reduce pain and inflammation.
  6. Take breaks: Take regular breaks to rest and stretch throughout the day, especially if you're doing activities that exacerbate your body aches.
  7. Consult your healthcare provider: If your body aches are severe or persistent, consult your healthcare provider for guidance and support.

Remember to always listen to your body and stop if you experience any sharp pain or discomfort. It's essential to prioritize your physical and emotional well-being during the postpartum period.