Postpartum back pain from laying in bed
Hi all! I'd like to hear if anyone has tips for postpartum back pain from laying down and reduced workouts.
I had my daughter 10 days ago, it's been an easy vaginal delivery with minimal tearing. I had more swelling than normally expected apparently, but that's back to normal by now.
I stayed very active during pregnancy, walked daily, lifted heavy 3x a week, swam & did some yoga. The workouts kept me healthy. I struggle with back pain very quickly without frequent strength training, postpartum or not. It's only been 12 days since my last RDL and everything hurts from shoulders all the way to tailbone.
Now I wonder, has anyone any suggestions for back pain relief? I start my pp recovery class in a few days (it's specifically designed to start at week 3) and did some gentle core activation for my pelvic floor (breathing, knee drops, gentle pelvic tilts while laying down, cat cows). I always planned to go easy on my body postpartum and still try to stick with that plan, but my back is screaming for exercise. I find myself thinking about mini band workouts or dumbbell rows that don't put a lot of pressure on the core. However, I don't want to do anything that does more harm than good eventually.
Any input is appreciated!