Soothe Postpartum Aches and Pains with Yoga
Hello, I'm Sakshi. Motherhood is beautiful, but that back and neck pain? It’s real. After my own delivery, I developed these 10-minute routines to target specific aches without leaving home. Let's start healing.
My back used to be my best friend in pain after having my baby. This is my go to routine for instant back pain relief, showing you simple poses like the Cat-Cow and a gentle Supine Twist.
This 10 minute routine is what I started just one month after my delivery to fight back pain from breastfeeding and weight gain. It includes simple seated twists and the knee to chest pose (Pawanmuktasana) to release tension.
If your knees hurt during yoga, you're not alone. In this video, I show you how I use knee pads for support during poses like Cat-Cow and Camel, allowing me to focus on the stretch without any knee stress.
A simple and effective routine for back pain relief. This video demonstrates the Cat-Cow pose and a supine spinal twist, which are excellent for increasing flexibility in the spine and reducing lower back stiffness.
Learn the correct way to practice the Cat-Cow pose (Marjaryasana-Bitilasana) to warm up your spine. I guide you through the breathing, inhaling as you look up and exhaling as you round your back, which is key for back pain relief.
If you sit for long hours feeding or working, your back will feel it. Here are a few simple poses like Cat-Cow and Bridge Pose that you can do daily to counteract the effects of prolonged sitting and strengthen your back.
An easy to follow chart for an evening yoga session to relieve back pain. It includes gentle poses like Child's Pose, Sphinx Pose, and Supported Bridge to help you unwind and release the day's tension.
This 15 minute routine is designed specifically for back pain. It features foundational poses like Cat-Cow, Sphinx, and Downward-Facing Dog to improve spinal health and flexibility.
Many moms asked me about neck pain after my back pain video. Here, I share the gentle neck rotations and oil massage technique I used to relieve my own postpartum neck pain and stiffness.
The extra pregnancy weight can lead to painful calves and feet. This 15 minute routine, featuring poses like Malasana and a low lunge calf stretch, is what I used to get relief. It's also great for knee pain.
About Soothe Postpartum Aches & Pains
You don't need an hour to feel better. I focus on 10-minute flows that specifically target nursing-related back stiffness and calf pain. Simple moves like Cat-Cow and supported bridge are what helped me reclaim my strength without needing expensive equipment or leaving my home.
Motherhood is physically demanding. From the constant hunching during breastfeeding to carrying your little one, your back, neck, and shoulders take the brunt of the effort. After my own delivery, I noticed how quickly 'mommy aches' set in—that dull back pain and calf stiffness were my new reality.
I developed these routines to be practical for the life of a new mother. We don't do complex acrobatics here. We focus on movements that address the root of the pain:
- Spinal Decompression: Gentle Cat-Cow stretches to release tension from long hours of nursing.
- Core & Hip Mobility: Using bridge poses to safely engage your core, which is essential if you are recovering from a C-section or dealing with Diastasis Recti.
- Circulation Boosters: Specific foot and calf stretches to help with the swelling and fatigue that often stick around after pregnancy.
Consistency is the secret, not intensity. I’ve kept these flows to 10–15 minutes because I know your schedule is dictated by your baby’s needs. If you have just 10 minutes, we can work with that. Whether you are struggling with neck pain from checking on your baby or lower back pain from picking them up, these routines are about giving you a moment to heal and reconnect with your body.
If you are unsure where to start or if your pain feels severe, let’s talk. I offer personal guidance to ensure your form is safe, especially in those first few months of recovery.
Sakshi Jain
I’m Sakshi. Like you, I struggled with postpartum back pain and felt like I was constantly nursing or carrying my little one. I created these flows because I needed relief that was safe, short, and actually worked, not just advice from a textbook.
Still looking for something specific?
You can search for poses, specific pain areas, or recovery programs.
More from Postpartum Recovery Yoga by Sakshi Jain
More services by Sakshi Jain