An exercise and stretching routine to relieve and fix postpartum back pain. Back pain after pregnancy can often be caused by a weak core and glutes. Not only will be stretching our back, but we'll also be strengthening our back, core, and glutes to keep back pain away!
Diastasis Recti Healing Guide:
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian):
Guide to postpartum weight loss while increasing breastmilk supply:
Postpartum Monthly Workout Plan:
Foods to increase milk supply:
POSTPARTUM COOL DOWN STRETCH:
Some other videos you may enjoy:
15 minute postpartum workout:
After c-section exercises:
Postnatal Pilates and Core Healing:
Diastasis Recti Exercises Playlist:
Diaphragmatic Breathing Video:
How to engage your core correctly:
*Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don't do anything that feels painful or unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
More free resources:
—- "THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT" with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
—- "HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY"
—- "THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR"
—-Pregnancy Yoga Cards
—-Pregnancy Meal Plan
Jessica Pumple is a certified bariatric and diabetes educator, dietitian, and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
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Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Music: Epidemic Sound
Copyright P&P Health Inc. All rights reserved
#postpartumbackpain #backpainafterpregnancy #backpainrelief
Thank you so much for this, just what I needed to start my day while my little 10week old surprised me by sleeping in later this morning. 🙂
So happy you enjoyed (and got some extra time!) 💞
How did you know that this is what I needed today?! I am loving the postpartum/postnatal inspiration cards after these workouts. We moms need to lift each other up! Thank you for all you do! 🤗
As usual great workout !
12 weeks post partum but feeling much better with your videos !
This video is one of the only ones that I keep coming back to because it perfectly integrates the different stretches that my physical therapist suggested I do for my post natal lower back pain. Thank you for your videos!
This is so helpful!!! I’m 7 months pp and have sooo much back pain. Even going to the chiropractor weekly seems like it was only temporary relief.
Thank you so much for being here to help us out! I have been suffering from low back ache since my second trimester, and post delivery it just worsened along with other pains. I tried these stretching exercises today and got some relief. Going to do it daily and hoping to find relief. Once again thanking you from the bottom of my heart.
Have you got Any change .. I m mother of 3 months older baby … I m haveing severe back pain …pls rply
@Roopam Garg yes of course! On the second day itself I had relief, I continued to do it for two weeks and it’s almost cured I must say. I can do all household chores now.
Is it safe to do exercise after three month of cesarian delivery
@Roopam Garg stretching exercises you can do, but wait for six months to do hardcore exercises
This felt sooo good! Thank you!
Exactly what I needed!! My back feels So much better already!! Thank you!!
So happy you got relief! Thank you!
I’ve been following your channel since I’ve been pregnant. Now, I’m 3.5 weeks postpartum, the videos you posts have been a life saver!
Yay!! Huge congratulations on your baby 💞 Thank you
Did your workouts throughout my pregnancy now im 9 weeks pp and my back has been super sore and remembered how amazing your videos are thank you!
Hi Jessica, I followed your pregnancy yoga and exercises, as well exercise to engage baby’s head and induce labor. I had a successful VBAC. Thanks a lot to you for posting such a good content.
I am 7weeks PP and trying to start back with your exercise routine for healthy body. Lots of hugs from India, thanks again.
Thank you so much for this and all of your other videos! This video is my favorite for relieving chronic back pain. I like how it incorporates strengthening exercises as well as stretching.
Thank you so much for this video! I have had a really nasty back pain since I delivered and this felt great!
Hi Mam…I am from India. I had 2 c sections, suffering from back pain…Did some of these exercises today, really feeling better than before…Thank u so much for this video..😃
@Pregnancy and Postpartum TV
After how many weeks of postpartum exercises should be done?
@Pregnancy and Postpartum TV
Kindly also make a video on postpartum edema ( swelling on feet & hands) at initial stage after c section
Please kindly 🙏 make a video on it
I’m 11 weeks postpartum, but this is the first chance I’ve had to do some exercises/stretches. This felt so good, thank you so much for this video!
That actually did wonders for my back!
As a new mum sometimes can be short on time, but on occasions I have some time- I enjoy stretching the day out with your pp videos
Thank you for the lovely contribution
xxo
I woke up really struggling with back/hip pain at 8 weeks post partum. I was so sore. Found this and have done it everyday since, sometimes twice and it’s dramatically improved my quality of life. Genuinely thank you so much for providing this resource. It was the difference between me hobbling around, crying in the kitchen one week and engaged, comfortable and playing with my kids the next. Hugely appreciated!
Oh my God. I am in tears everyday with the back pain I am suffering with post c-section. This workout has given me some relief. Thank you
I was so grateful to see this!! I had an unexpected c-section, and this is my first time coming back to your videos, 5.5 weeks postpartum. I’ve missed you! 😊 This is exactly what I needed. I’m so very grateful for your channel!
Thank you, Kristina and congratulations on your baby ❤️
9 Months postpartum. Wow this actually helped! Thank you 🙏🏽
@Pregnancy and Postpartum TV
Kindly make 🙏 Prolapse videos as well 🙏