Over the past 7 years, I've worked with a variety of clients, but there is one category I always give special attention to: new moms. For these incredible women, I'm willing to adjust my class schedule, offer extra 10-15 minutes during sessions if breaks are needed, and give them less homework but more emotional support. Because being a mom is tough, and finding time to take care of yourself is even tougher.
Many new moms experience back pain—whether it's from the physical strain of pregnancy or the daily tasks of caring for a newborn. Constantly holding, lifting, and feeding a baby can put a tremendous load on the spine, leading to discomfort in the upper and lower back. But when you’re juggling motherhood, finding time to relieve that pain often feels impossible. And even when moms have a moment for self-care, it can be hard to know where to start.
That's where yoga and yoga therapy come in. Yoga offers a gentle yet effective way to relieve back pain, strengthen the body, and find a moment of peace in the midst of a busy day. And the best part? You don’t need an hour or a special setup—just a few minutes and the right YouTube video can make a world of difference (You can find more information about my online yoga and yoga therapy classes here) to explore how a structured approach can offer lasting relief.
Of course, YouTube classes might not provide a permanent solution, as there isn’t a structured approach focused on long-term effects. However, these quick sessions can definitely make a big difference in your daily life by offering much-needed relief and support.
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 our online yoga session, no matter where life takes her.
Irene, a housewife and mother of two.
She dedicates two hours to online individual sessions with me for her yoga practice on weekdays, after dropping her kids off at school.
Gentle Yet Effective: Yoga provides low-impact, controlled movements that stretch and strengthen the muscles without putting undue strain on the body. This makes it perfect for new moms who may be dealing with muscle weakness and tension after childbirth.
Breathwork: Yoga incorporates mindful breathing techniques that help release tension stored in the muscles, especially in the back, neck, and shoulders. Deep, focused breathing also promotes relaxation, which is essential for relieving the stress that often contributes to muscle pain.
Mindfulness: Practicing yoga encourages mindfulness, which not only aids physical recovery but also supports mental well-being. For new moms, who may feel overwhelmed by the demands of motherhood, yoga offers a moment of calm and self-care, reducing anxiety and improving emotional balance.
Create a Small Space: Find a comfortable, quiet corner at home where you can practice, even if it’s just for 10 minutes. A dedicated space helps create a peaceful environment for your yoga routine, signaling your mind and body that it’s time for self-care.
Be Gentle: New moms should avoid overstraining, especially after pregnancy. Listen to your body and modify poses as needed. It’s important to focus on gentle, restorative movements that support your recovery without adding stress.
Consistency is Key: Even short, daily practices can make a big difference. Regular sessions will gradually help build strength, improve flexibility, and alleviate back pain over time. Remember, it's not about the length of time, but the consistency of showing up.
Even if pain occurs in the neck or upper back, it’s important to focus on the lower back due to its central role in the kinetic chain—the interconnected system of muscles and joints in the body. In this system, movement or tension in one area affects other parts of the body. Weakness or tightness in the lower back can lead to compensatory strain in other areas, including the neck and upper back, which is why giving attention to the lower back is essential.
Strengthening and lengthening the lower back not only supports posture but also reduces strain on the rest of the spine. By keeping the lower back strong and flexible, you help distribute the body’s weight more evenly, minimizing tension and discomfort throughout the entire spine. Prioritizing lower back care is key to achieving full-body alignment and lasting relief.
There you have it—a curated list of free YouTube classes, ranging from 10 to 25 minutes, that can easily fit into your busy schedule. These sessions are designed to help relieve tension and improve your overall back health.
When you're ready to take your practice to the next level and experience more significant results, I highly recommend connecting with me for a FREE consultation. Together, we can explore how my tailored classes can provide you with a lasting solution for your back pain. Your journey to a healthier, more comfortable you starts here!
✅ 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.
