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Can postnatal Pilates help with relieving back pain after childbirth?

Can postnatal Pilates help

Postnatal Pilates is a safe and effective way to return to exercise after childbirth. It helps restore the deep muscles of the abdomen, encourages pelvic floor recovery and mobilises the spine for better posture. But, like most things, overdoing it can cause more harm than good. If you jump back into an intense workout too soon, you risk aggravating the fragile and delicate muscles that have just undergone a lot of stress during pregnancy.

For this reason, it’s important to follow a clear path back to exercise and only progress once your body feels ready. Ideally, you should have the go ahead from your doctor or midwife before you start any new exercises.

If you were a regular exerciser throughout your pregnancy, it’s generally safe to return to postnatal Pilates East Sheen within weeks after giving birth, but make sure to start slow and listen to your body. You should avoid anything that puts too much intra-abdominal pressure such as planks, push-ups and sit ups, until the diastasis recti (tummy gap) has closed up. You should also avoid forward flexion movements like crunches until your pelvic floor and core have re-established their strength.

Can postnatal Pilates help with relieving back pain after childbirth?

Pilates is low impact, so it’s a great option to get you back into exercise after a long break. It’s also gentle on the joints and is designed to move the body in multiple planes of movement, which strengthens the whole body, not just the core.

A common issue for women who have recently given birth is a weakened pelvic floor, which can lead to urine leakage (when coughing, laughing or sneezing) and prolapse (the herniated/loosened internal organ). This can be caused by hormonal changes during pregnancy as well as the extra weight on the pelvic area. Pilates specifically strengthens the inner abdominal muscles, improves pelvic floor activation and teaches you how to breath correctly, all of which can help prevent pelvic issues.

Joint laxity and injuries are common in the months following pregnancy, as the hormone relaxin continues to pump through the body for up to 5 months post-baby. This can leave you prone to balance and joint problems and postural imbalances which can cause back pain. Pilates improves joint stability and mobility, helping to strengthen the entire body and create a balanced physique that turns heads!

It’s important to have a strong foundation before returning to high impact activities such as running and team sports. If you’re unsure about what exercises are safe, a Pilates instructor with postnatal training will be able to guide you safely back to exercise at any stage after birth.


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