A large number of my clients are new moms—some are still on maternity leave, while others have already returned to work. Regardless of your job status, being a mom is a full-time job in itself and one of the hardest yet most rewarding roles anyone can take on. I truly admire all the incredible women who devote so much love and energy to raising their children.
As a new mom, it’s easy for self-care to fall by the wayside amidst the demands of motherhood. However, one common challenge that many women face after pregnancy is lower back pain. Juggling the responsibilities often makes it difficult to prioritize your own health, but addressing back pain is essential for your long-term well-being. This is where yoga and yoga therapy can offer invaluable support, helping to relieve pain and restore balance to your body.
Postpartum changes in your body, weakened core muscles, and constant bending and lifting (think of carrying your baby, diaper changes, and feeding) put significant strain on the back. The added physical and emotional stress of motherhood can intensify these issues, leading to persistent pain that, if not addressed, can become chronic.
Back pain affects your ability to move freely and care for your family, making it all the more important to seek effective relief. Here are some of the key factors contributing to postpartum back pain (I wrote more about it in my other article: Managing Back Pain as a New Mom: Yoga Solutions and Practical Tips):
New mothers often carry their babies for extended periods, which can put significant stress on the lower back.
Understanding these factors helps in identifying the root causes of back pain in new mothers and provides a foundation for effective prevention and management strategies.
According to a study conducted by The Yoga Biomedical Trust in London, an impressive 98% of participants with back disorders reported significant improvement or complete recovery after completing a yoga program. In my personal experience, I believe yoga is the most effective treatment for back pain. Here’s why:
Holistic Approach: Yoga eliminates the need for medication, ointments, or surgeries, promoting natural healing.
Long-Lasting Benefits: Unlike chiropractic visits, the effects of yoga and yoga therapy are enduring, providing sustained relief. With yoga, pain often does not return, allowing you to move freely and confidently.
Cost-Effective (and I'm not just talking about your wallet!): Yoga therapy is more affordable than weekly chiropractor visits or regular doctor appointments. Plus, consider the time lost when you can’t move and are confined to bed because of back pain (I don’t want to scare you, but it’s important to be aware that back pain can lead to serious situations. For instance, one of my clients, a mother of beautiful twins, spent two months on bed rest due to severe sciatica before she joined my sessions.).
While yoga is an excellent approach to managing back pain, I personally prioritize yoga therapy or a fusion of yoga and yoga therapy, which I teach in my online sessions (you can check out my live individual sessions here).
Yoga therapy is customized to meet your unique needs, focusing on gentle, restorative movements that alleviate postpartum discomfort. This practice emphasizes the use of props and prioritizes overall well-being rather than perfecting specific asanas. Additionally, it incorporates mindfulness and breathing exercises, promoting relaxation and addressing the emotional stress that often contributes to physical tension.
Anna, a new mom with a busy schedule.
She fits her yoga practice into her baby’s nap time twice a week and if the baby wakes up early - we practice together.
Alice, a wife, a mother and a traveler, she loves to stay fit.
She keeps her schedule flexible, but never misses a yoga session, no matter where life takes her.
Irene, a housewife and mother of two.
She dedicates the two hours after dropping her kids off at school to her yoga practice on weekdays.
While practicing yoga at home is always an option, joining a dedicated yoga therapy program can provide lasting effects and more personalized support. Here’s why I highly recommend opting for individual online sessions:
1. Personalized Attention to Your Specific Needs
I always say, "You are unique, so your yoga needs to be unique." Each individual has distinct requirements, especially when dealing with back pain. In individual sessions, you’ll receive focused attention tailored to your specific situation.
2. Much Faster Back Pain Relief
Working one-on-one with a professional allows for quicker identification and addressing of your pain, leading to faster relief compared to self-practice. Some of my clients report feeling relief after just the first session (read more about my sessions here).
3. Expert Guidance to Avoid Injury
Not all generally recommended postures fit everyone. Yoga is not a one-size-fits-all practice. For example, one of my clients loves Cobra pose, while another experiences severe back pain in the same position. Both came to me with back pain and were diagnosed with a herniated disc in the lumbar spine, yet their experiences were vastly different. Individual sessions allow for tailored guidance to ensure you practice safely and effectively.
4. Tailored Modifications for Postpartum Recovery
Whether you’re a beginner or returning to practice after childbirth, you’ll receive modifications specifically designed to support your recovery.
5. Long-Term Relief and Prevention
Individual sessions not only help relieve pain but also equip you with strategies to prevent future issues, promoting overall well-being.
6. Flexibility with Scheduling
Being a mom means being busy! It’s not always easy to find time for self-care, and it’s definitely challenging to leave home for a two-hour yoga class, especially with a newborn. Online sessions offer flexibility, allowing you to easily fit classes into your lifestyle and making it easier to commit to your practice.
7. Safe Practice in Your Own Home
The first year after a baby is born can be challenging. Leaving home alone and entrusting your baby to a nanny can be stressful. With online sessions, you can practice in the comfort of your own space, with your baby nearby, allowing you to feel relaxed and focused without the pressures of a studio environment.
8. Consistency and Accountability
My clients often say that I keep them motivated! Your job is to show up, and I will handle the rest. I ensure you maintain consistency in your practice, which is key to seeing progress and achieving your goals.
9. Real-Time Feedback and Corrections
This is crucial for a quick recovery. I provide immediate feedback on your form and technique, allowing you to correct any misalignments and enhance your practice.
10. Emotional and Mental Support
I am here for you, just as your yoga practice is. Individual sessions are not just about the physical; they’re also about mental well-being and connecting with each other. Having a supportive guide can provide the encouragement and motivation you need on your journey.
So there you have it! While practicing yoga on your own can be great, nothing quite compares to the benefits of individual yoga and yoga therapy online sessions, especially when it comes to tackling back pain. With personalized attention and expert guidance, you’ll find relief faster and learn how to keep those aches at bay—all from the comfort of your home.
I totally get that life can be hectic, especially for busy moms, but making time for yourself is so important. These sessions are designed to fit into your life and keep you motivated on your wellness journey. Plus, having someone to support you makes a world of difference!
So, if you're ready to take a step towards feeling your best, I invite you to join me for some individual online sessions. Let’s work together to create a healthier, happier you!
✅ Join my Online Individual Yoga and Yoga Therapy Live Sessions for a personalized recovery plan and to elevate your practice to the next level.
✅ Check 8-week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management.
✅ Access FREE 5-Day Lower Back Pain and Sciatica Relief Program: 7-Minute Daily Sessions for quick relief.
✅ Practice with me on my YouTube Channel.
✅ Find me on Instagram, I'd love to chat with you!
Stay Blessed! Stay Inspired!
Namaste!
Sviatlana Y.
