Deal Back Pain with Yoga

Back pain happens to almost all women at some time during or after their pregnancy. It’s the most common side effect of delivering through a caesarean section.

 Pregnancy and hormonal imbalances cause your abdominal muscles to become weak, straining the pelvic muscles and leading to back pain.

This pain tends to aggravate after delivery especially a c-section due to numerous reasons:

During surgery, although the epidural that injects anesthesia into the spinal fluid causes only a slight discomfort, itching, tingling or numbness, later it might cause swelling and chronic pain in some women.

A muscular imbalance that puts undue stress on your spine and pelvis, and a post-operative scar tissue which might get stretched above the pubic bone may also cause a lot of back pain.

The back might feel sore if you’ve been into a prolonged labor before the c-section.

The pain gets worse with the use of an uncomfortable mattress and the poor posture of the woman while breastfeeding.

 Yoga is a solution to most of our lifestyle problems. Of course you’ll first need the green signal from your doctor before starting with even walking, which is the best and gentlest form of exercise to combat back pain.

Do light stretching exercises and simple yoga poses like shavasana, tadasana, shalabhasana and fish pose.  After a few weeks, you may also consider specific exercises for back pain like Pilates and swimming. Light exercises help to tone and strengthen the abdominal and pelvic muscles.

Rest: Take lots of rest during the six weeks after surgery. Doctors advise not to lift anything heavier than your baby for this time. Strictly avoid activities that require you to stretch, twist, bend and climb stairs.

Massages: Regular massages during the first few weeks provide relief from back pain and other exhaustion of childbirth.

Posture: Always sit and stand upright.  While breastfeeding, don’t strain your back by bending over the baby. Instead bring baby towards you; place feeding pillow under your baby for support.

Home Care: One of the best home remedies is application of alternating packs of heat and cold compresses for 15-20 minutes. Try the popular electric heating belts available at chemist stores. It soothes the nerves and provides relief.

Alternately, you might also consider taking a warm aromatherapy bath, Soak for sometime in warm water mixed with two cups Epsom salt, two drops of lavender oil and one drop of chamomile oil.


If the pain is severe, you need to consult your doctor. Most of the time, taking recommended doses of Ibuprofen and Acetaminophen helps relieve back pain.