Postpartum Back Pain Relief Exercises and Stretches / Back Pain After Pregnancy

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!

Some other videos you may enjoy:

*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.

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!

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

[hmmmmmimstuck]

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!

[kelsie]

5 months postpartum with a 20lb baby 😅 the back pain is real. I've been nervous to start exercising with our having gone to pelvic floor physical therapy so thank you for including that!

[leighaingermann]

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! 🤗

[kxbel]

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!

[annamendoza]

Thank you so much for making this content, I’ve been depressed after having my son with no energy left to workout but today I decided to start by giving myself some self care and this back pain routine is just what I needed, looking fwd to more content 😊

[h.g.]

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!

[samanthamaple]

My back has been tight for a few days carrying around a 17lb fussy baby with her first cold. Did this workout this morning and my back feels SO MUCH BETTER. Thank you 👏🏻

[literasea]

Thank you so much for all you do for us sore mamas- you have been such a valuable resource throughout my pregnancies and post party and I am sure that you have truly made a difference in my recovery. You are so appreciated!

[eliseskinner]

I just looked this video up at 5:30 since my baby wasn't going back to sleep and my back was killing me. I'm 3 months post partum and my back pain has been getting steadily worse. I've been trying to add yoga and stretching back in so this helps. I'll definitely be saving this video.

[rahabluka]

Oh thank you so much I needed this so bad. After 4 month of being a mom, my back pain is unbearable. This is a great video, it helped my back pain so much.

[shireenw]

Hi Jessica i did all your prenatal yoga and exercises and had a very good experience and i had normal delivery, know after 3months postpartum am again coming back to your exercises i had really bad back pain today is the first day i could do my exercises and it feels good thank you

[indiyahblaque]

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.

[amrathakini]

Hi! I am seven months post partum, and I had my first periods after the birth....had intense back pain ...the exercises have provided me amazing relief ! Thank you Jessica for all that you do😊❤️

[NicoleThibodo]

I’ve been struggling a lot with upper back stiffness and soreness, which is probably from breastfeeding and just poor posture in general. It’s caused a nerve issue that I had pre-pregnancy to act up again. I had gone to PT for it and some of these exercises were similar, but I love doing it in the form of a workout video. This was so helpful! Definitely will keep this one in the rotation.

[vindhyamishra]

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.

[silversunastrology]

I love your videos, they are so helpful!
Just did the postnatal yoga workout you filmed on the beach in Hawaii.
I don't know why comments were turned off, but I wanted to tell you that you look beautiful in that video!
I love the beach vibes.

[terra]

I'm a year pp and have developed really bad back problems, I pushed myself to fast to start exercising when I finished breastfeeding, and have done a lot of damage to my back, so thank you for this gentle stretch and work out, I have been humbled by this experience and hope I can have the patience to take it slowly and improve steadily.

[renatahenkin]

Hey Jéssica, i followed your classes during my First pregnancy, It helped me feeling strong and beautiful in my body. Also helped me during labor, It was Very fast. Now that my baby is 2 months old i'm finding the time tô come back to your classes and take Care of myself again. Thank you Very much for your amazing work! Namastê 🙏

[jackieosorio]

Loved doing the pregnancy workouts, but now that I am 6 weeks PP. I was so excited to do this video since I am ready to get back in tune with my body again <3 first PP video! it felt so nice to just stretch my body out again! Crazy how doing these workouts are different without a big belly in the way 😅

[jacquelynlawrence-bunce]

I had twins 4 months ago and I have been dealing with terrible back pain for weeks. I ramndomly decided to try this video and after only 1 time of following the steps I feel SO MUCH BETTER .. Thank you ❤❤❤❤❤❤❤❤❤❤❤❤❤❤