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Empower your Wellness: Yoga Therapy for Moms’ Low Back Pain


Low back pain is a common issue that many moms face due to the physical demands of motherhood, such as carrying and lifting children, bending over to pick up toys, and pushing strollers. This pain can be debilitating and impact a mom's ability to care for her children and perform daily tasks. Yoga therapy is a holistic approach that can help moms alleviate their low back pain and improve their overall well-being. In this blog post, we will explore the benefits of yoga therapy for moms with low back pain and provide some tips and exercises to help them find relief.



Benefits of Yoga Therapy for Low Back Pain


Yoga therapy is a mind-body practice that combines physical postures, breathing exercises, and mindfulness techniques to promote healing and relaxation. It has been shown to be effective in reducing pain and improving function in individuals with low back pain.


Here are some of the benefits of yoga therapy for moms with low back pain:


  1. Improved flexibility and strength: Yoga postures help to stretch and strengthen the muscles in the back, hips, and abdomen, which can help improve posture and reduce strain on the lower back.

  2. Increased body awareness: Yoga teaches moms to tune into their bodies and become more aware of their posture and movement patterns, which can help them avoid activities that exacerbate their low back pain.

  3. Stress reduction: The breathing exercises and mindfulness techniques used in yoga therapy can help moms relax and reduce stress, which can contribute to the alleviation of low back pain.

  4. Improved sleep quality: Many moms with low back pain struggle to get a good night's sleep. Yoga therapy can help promote relaxation and improve sleep quality, which is essential for healing and pain management.



Tips for Moms with Low Back Pain



  1. Practice good posture: Pay attention to your posture when sitting, standing, and lifting objects. Avoid slouching and try to keep your spine in a neutral position to prevent strain on your lower back.

  2. Take breaks: If you spend a lot of time sitting or standing, make sure to take regular breaks to stretch and move around. Prolonged sitting or standing can exacerbate low back pain.

  3. Use proper lifting techniques: When lifting your child or other objects, bend your knees and keep your back straight. Avoid twisting your spine while lifting, as this can put added strain on your lower back.

  4. Stay active: Gentle exercise, such as walking or swimming, can help improve circulation and reduce stiffness in the muscles. Avoid high-impact activities that may aggravate your low back pain.

  5. Try yoga therapy: Consider incorporating yoga therapy into your routine to help alleviate your low back pain and improve your overall well-being.



Yoga Therapy Exercises for Low Back Pain



  1. Cat-Cow Pose: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow pose). Exhale as you round your back and tuck your chin towards your chest (cat pose). Repeat this sequence for several breaths to stretch and mobilize the spine.

  2. Child's Pose: Sit back on your heels with your knees wide apart and your forehead resting on the mat. Extend your arms in front of you and relax your chest towards the floor. This pose gently stretches the lower back and hips and can help relieve tension in the spine.

  3. Bridge Pose: Lie on your back with your knees bent and your feet hip-width apart. Press into your feet to lift your hips towards the ceiling, keeping your shoulders grounded on the mat. Hold for several breaths, then slowly lower back down. This pose strengthens the glutes and hamstrings while also opening the chest and stretching the spine.

  4. Legs up the Wall Pose: Lie on your back with your legs extended vertically up a wall. This gentle inversion allows gravity to assist in draining fluids and tension from the legs, promoting circulation and relaxation. It's a soothing pose often practiced for its calming effects on the nervous system and its ability to relieve fatigue and mild backaches.


Yoga therapy is a safe and effective approach for moms with low back pain to find relief and improve their overall well-being. By incorporating yoga postures, breathing exercises, and mindfulness techniques into their routine, moms can strengthen their bodies, reduce stress, and alleviate their low back pain.


If you're a mom experiencing low back pain, why not book a discovery call to explore how tailored yoga therapy exercises can alleviate your discomfort? Discover effective ways to feel better and enjoy caring for your children with ease.




References

Cramer, H., Lauche, R., Haller, H., Dobos, G., & Michals ki, L. (2013). A systematic review and meta-analysis of yoga for low back pain. The Clinical Journal of Pain, 29(5), 450-460.

Hartfiel, N., Burton, C., Rycroft-Malone, J., Clarke, G., Havenhand, J., & Khalsa, S. B. (2012). Yoga for reducing perceived stress and back pain at work. Occupational Medicine, 62(8), 606-612.

Sherman, K. J., Cherkin, D. C., Cook, A. J., Hawkes, R. J., Deyo, R. A., & Wellman, R. (2013). Comparison of yoga versus stretching for chronic low back pain: protocol for the Yoga Exercise Self-care (YES) trial. Trials, 14(1), 1-10.

Saper, R. B., Boah, A. R., Keosaian, J., Cerrada, C. J., Weinberg, J., & Sherman, K. J. (2017). Comparing once- versus twice-weekly yoga classes for chronic low back pain in predominantly low income minorities: a randomized dosing trial. Evidence-Based Complementary and Alternative Medicine, 2017, 1-11.

Yoga Journal. (n.d.). Yoga poses for back pain. Retrieved from https://www.yogajournal.com/poses/back-pain (https://www.yogajournal.com/poses/back-pain)


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