Postnatal Back Pain
Reduce Pain.
Build Strength.
Move Safely.
When you combine a weakened postpartum abdominal wall with the physical job of motherhood, is it any wonder that the majority of new mothers experience postnatal back pain? The Empowered Motherhood Postnatal Program includes physio-led classes to help relieve early postnatal back pain and to help you to manage any back pain flare-ups.
What causes postnatal back pain?
Weakened core and pelvic floor
The deep core, made up of transversus abdominis, multifidus, and pelvic floor, provides stability to the spine. In the early postnatal period, these muscle groups are still weak from pregnancy and provide less support to the spine and pelvis.
Spinal compression
It is common for new mothers to spend a lot of time with poor posture. As mothers, we often lean forward over our baby or sit in a slumped position. Poor posture can create spinal compression and stiffness in your neck, mid-back or thorax or lower back and pelvis.
Non optimal biomechanics
Due to all of the physiological changes of pregnancy, the way we move is often compromised. In a weakened postnatal state, small changes to our biomechanics can exacerbate back and pelvic pain.
What is the EMP approach to postnatal back pain?
Tight chest? Sore back? Ongoing pelvic pain? We get you. Release tension from your lower back, open your chest and create a strong spine and pelvis with our specialist back pain workouts and mobility classes.
Protect and Reduce Pain
The first stage of reducing postnatal back pain is eliminating or reducing the movements or activities that are causing it. The Empowered Motherhood back pain classes support you in improving your posture, modifying your daily movements, and improving your breathing technique to protect your spine and reduce the amount of pain you are experiencing.
Creating Mobility
The second stage of reducing postnatal back pain is to improve spinal mobility. This is especially important if you have given birth via Caesarean, as scar tissue can pull you into a forward position. Our postnatal back pain classes include:
- Lower back pain classes to reduce pain in the lumbar spine and pelvis. Increased lumbar lordosis in pregnancy, changes to the pelvis and a weak core can often contribute to this type of pain.
- Thoracic mobility to reduce pain and stiffness in the mid-back. Often caused by changes to breast tissue, poor posture and tight chest muscles.
- C-section wound release and massage to prevent a build-up of scar tissue.
- Fascial release and stretch classes.
Strength and Stability
The third stage of reducing postnatal back pain is strengthening the surrounding muscle groups and healing your core and pelvic floor.
- Physio-led core and pelvic floor classes for every stage of your postnatal recovery.
- Pilates classes to help support and improve posture and increase strength through the spinal extensors and deep core.
- Full body strength classes to strengthen your glutes, arms and legs.
My physio recommended your program to help me with my back pain. Your program has made a HUGE difference. The pain has gone! I am feeling so much stronger. Thank you for such a great program that I can access easily during nap time.
— Jessilou
I was really struggling with back and hip pain and also with a general lack of motivation. I’m so glad I found the EMP. My core is so much stronger and back pain almost gone! I’m even back running! Thank you EMP!
— Rebekah
Expert-led programs and support for postpartum
In the Empowered Motherhood Program, our postnatal workouts and programs help you to move safely through each stage of your postnatal recovery so that you can feel strong, confident and empowered for your motherhood journey.
Physio-Led Workouts
Physio-led exercise and education to support your postnatal recovery, including pelvic floor and core workouts for each stage of postnatal healing.
Strength, Pilates and Cardio Classes
The EMP includes over 200 expert-led workouts and programs for postpartum, including pilates, strength, cardio, barre, yoga and guided meditations.
Specialised Programs
Be supported with specialised programs for every postnatal concern, including C-Section recovery, prolapse, abdominal separation and safe return to running.
Expert Education
Access expert-education for motherhood from our team of EMP experts including midwives, psychologists, GPs and nutritionists.
EMP is far more than just postnatal back pain.
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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