Breastfeeding Week: 5 Yoga Asanas For Lactating Mothers To Experience Relief From Back Pain

Breastfeeding is one of the crucial aspects of the postpartum life of a woman. It is how she bonds with her baby, but it looks easier in the description than its reality. Breastfeeding comes with many challenges, one of the biggest is back pain.

When a mother feeds her baby, most of the time, she slouches or sits on the bed which makes her spine stay in a curve for several minutes. It can induce backaches that can become difficult to tackle.

Therefore, we connected with Kamlesh Singh, Yoga Instructor at Sanjay Gandhi Postgraduate Institute of Medical Science, Lucknow, to understand light yoga poses that lactating women can try to get rid of back pain and stay fit.

Cat-Cow Stretch (Chakravakasana)

Cat-cow stretch pose is one of the common poses advised to any person struggling with backache, except if you experience pain while trying it. You have to balance yourself on your knees and palms first, then you either push your back out in the cat pose or push your stomach downwards to form a cow pose. You have to repeat it one after another and hold one position for at least 10 minutes.

The pose is known to increase the flexibility of the spine, shoulders, and neck. It stretches the muscles around the back, stomach, chest, and hips. When you try this pose, it activates the tail bone releasing tension from the upper back and neck.

Downward Facing Dog (Adho Mukha Svanasana)

You can try this pose while playing with your baby. Position yourself on the yoga mat with your feet, and hands stretched outward. Stretch your butts outwards forming a mountain (triangular pose). Hold the position for as long as you can.

It elongates the spine, strengthens the upper body, improves blood circulation, and relieves tension and stress. It is one of the best poses to experience relief from back pain. Moreover, it helps to strengthen the muscles of your fingers, wrists, hands, and feet.

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Child's Pose (Balasana)

The child’s pose is sitting with folded knees and stretching your body in the opposite direction of your feet. Your palms should be touching the floor either ahead of your head or behind your shoulders.

The pose relaxes the muscles of your back, opens your hips, gets your digestive system running, relieves tension in your pelvis, and stretches your ankles and shoulders muscles. You should try it if you are struggling with constipation (Yoga For Constipation).

Cobra Pose (Bhujangasana)

Cobra pose can be a little difficult to hold because it exerts pressure on your abdomen. Therefore, you should not only try it after consulting your doctor. You have to first lay on the mat, put your palms on the floor, and pull your upper body towards the roof. Take your head back and look at the ceiling. Hold the position for as long as you can and release. Initially, you can start with lifting your chest only.

Along with reducing back pain, this pose also opens the lungs, improves your posture, reduces stress, improves the circulation of blood, enhances flexibility, and stimulates your gut.

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Seated Forward Bend (Paschimottanasana)

This pose is good for stretching, however, you must not push yourself to ace it on the first day. You have to sit with your legs stretched outwards. Try to get hold of your feet and touch your head to your knees. If you cannot touch your feet, hold the knees and bend forward. As your muscles will relax and your body will regain flexibility, you will be able to ace this pose.

This exercise stretches the spine and offers relief from back and neck pain. It also works on the digestive system and is a good remedy to try if you are suffering from constipation. However, if you already have an injury to the spine, ankles, shoulders, neck or hips, you should consult an expert.

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