5 yoga poses to relieve back and neck pain for mothers after giving birth

Yoga is not only useful during pregnancy, but for nursing mothers, yoga also helps relieve back and neck pain very effectively.

Back and neck pain is a “obsession” of many women during the breastfeeding period. Although not dangerous, this condition can make mothers uncomfortable, affecting daily life.

There are many ways to overcome this condition and yoga is a simple and effective solution among them. However, among hundreds of movements, which one should the mother practice to get the best results? Let’s see the sharing below with easyhealthylive.com to get the answer to this question.

Back and neck pain – A “no one’s own” problem during breastfeeding

Back pain during breastfeeding is very common and has many causes. On the one hand, frequent breastfeeding causes the amount of calcium that has not been restored to be lost again, creating an opportunity for the onset of back pain.

On the one hand, it is due to the incorrect breastfeeding position, which causes the body to strain and bend to the fullest extent, straining the neck and back muscles, causing back pain, shoulder pain and neck pain. This is quite common in the first 1-2 months after giving birth. Not only that, the habit of often leaning forward, staring intently at the baby is also a factor leading to postpartum back pain.

5 effective yoga poses to relieve back and neck pain

The postpartum and breastfeeding period is a time when mothers are extremely busy with dozens of baby care tasks. But no matter how busy you are, don’t forget to take time and relax your body with these 5 yoga movements to relieve back and neck pain below:

1. Eagle Pose

This is the favorite yoga pose of many postpartum mothers. The reason is that this position is both simple and effective in reducing back and neck pain when breastfeeding. You can take advantage of this pose before going to bed or when your baby is busy playing.

Eagle Pose


  • Sit with your legs crossed
  • Raise both hands parallel to the floor, palms facing down, keep arms straight
  • Pull your right hand in front of you, placing your right hand diagonally below your left at the elbow.
  • Slowly wrap your arms around. Palms touch each other. Elbows pointed to the ground, eyes fixed on the fingers.
  • Hold this position for about 6 to 8 breaths, then raise your shoulders slightly, you will see a stretch in the middle back.
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2. Extended leg bend

This is one of the very effective back, shoulder, and neck pain relief yoga poses that you can try to ease pain during breastfeeding.

Extended leg bend


  • Start in a standing position with your legs extended.
  • Bring your hands behind your back, interlock your fingers, and then squeeze your palms to form a fist.
  • Bend forward, keep your back straight, legs straight, stretch your shoulder and chest muscles.
  • Hold the pose for about 5 deep breaths and then slowly return to the starting position.

3. Backward support with support

Leaning back is one of the main poses in yoga. Most backbend positions are quite difficult, so in the postpartum and breastfeeding period, it’s best to practice this position with aids.

The reclining position has many benefits from increasing body flexibility to reducing stress. However, the biggest benefit that this move brings is that it reduces back and neck pain which is great. Not only that, it also helps to stretch the muscles in the lower back, front and side muscles.

Assisted reclining position


  • Roll up a blanket or use a pillow, horizontally.
  • Sit down on the floor with your back to the blanket, then lie back down slowly so that the blanket supports your upper back, shoulder blades are in the center of the blanket.
  • The head rests on the floor, outside the blanket. Legs outstretched.
  • You can spread your arms out to the sides to form a “T” shape or place your arms straight above your head. Listen to your body, hold the pose for as long as you want.

4. Child Pose

This is a basic yoga pose, which relaxes the chest, back, shoulders and relieves tension, relieves back and neck pain and enhances blood circulation for the whole body. Child pose is very easy to do, you can do it before going to bed or when playing with your baby.

Child Pose


  • Sit on the floor, fold your legs together, and sit on your heels.
  • Extend your knees and hips, breathing evenly. Then, bend forward between your thighs and exhale.
  • Reach your arms straight over your head, in line with your knees.
  • Relax your shoulders on the floor. This is a relaxing pose so you can hold the pose for as long as you like, from 30 seconds to several minutes.

5. Pose against the wall

During the exercise, you can use the wall to support the movement. With the support of the wall, you’ll find some of the movements you make become more intense and deeper.

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For example, in downward facing dog or dolphin pose, you can lean against the wall to work deeper into the muscles, thereby helping to release tension and tension in the neck and shoulders better.

Pose against the wall


  • Stand straight against the wall, feet hip-width apart.
  • Place your palms on the wall, arms straight. Slowly lean against the wall, putting the weight of your entire body on your hands.
  • Keep your body in a straight line as you bend your elbows to bring your head closer to the wall.
  • When the tip of your nose hits the wall (or when you start to feel uncomfortable), slowly push your arms away and return to the starting position.

Motherhood can be an arduous and challenging journey, especially during breastfeeding. To be able to get through this journey easily, don’t forget to take care of yourself to have the strength to take care of your baby. Take a little time each day to practice the above yoga poses that easyhealthylive.com has introduced. Surely you will feel much more comfortable and have a lot of energy to take care of and play with your baby.

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Reference source

Yoga to Relieve Neck and Back Pain From Breastfeeding https://www.doyou.com/ Accessed Date: 5/27/2020

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