12 Postpartum Recovery Exercises For Postpartum Back Pain And Postpartum Carpal Tunnel

Early postpartum can be filled with incredible emotions and challenges but I’m here to tell you, a little bit of love, education and support can go a long way. I’m Coach Joanie from Transformation Nation and as an expert in postpartum recovery exercises, I am here to guide you through a postpartum recovery program to restore strength and minimize aches, pains and discomfort after giving birth.

As a professional postpartum recovery coach, I understand the critical aspect of starting and sticking with a program of exercises that are safe customized for your body. I’m here to support you in navigating the start of this journey. Plus for a short time only, you can contact me for a no-cost consultation to discuss your situation and goals, prior to beginning any high-intensity workouts. I can't stress enough how essential it is to seek out professional guidance in order to prioritize your safety and healing. All of our bodies are unique and so is your recovery. Having an individualized workout developed specifically for your needs by an expert not only enhances your strength and targets the right muscles groups, but also shortens your recovery time. As a mom, you don't have time for conditions like postpartum back pain, mom wrists, aka postpartum carpal tunnel or general weakness and fatigue! You have a new life, family and yourself to care for. You should be able to do it with strength, confidence and ease.

Postpartum Recovery Exercises Guide

What are the common aches, pains and injuries that occur after giving birth?

Pregnancy and childbirth is a marathon event for the body. It's not uncommon to experience postpartum aches, pains and injuries such as back pain, mom wrist, pelvic floor dysfunction, abdominal pain and others. You body is still going through a lot of hormonal changes that make continue to have an affect on strength, energy levels, ligaments. All of these factors make you more susceptible to injury.

How is postpartum back pain caused and how can postpartum back pain exercises help?

Postpartum back pain often results from postural changes that occur during pregnancy. These changes are then reinforced by your new daily tasks of living, such as carrying the baby, breastfeeding, bottle feeding or even just bending over constantly to lift the baby. Seeking out the help of a corrective exercise specialist that can pinpoint your muscular imbalances and then implementing postpartum back pain exercises and postpartum back pain stretches can help alleviate these pains.

What is postpartum carpal tunnel, (aka mom wrist, mommy wrist, De Quervain’s tenosynovitis)? How is it caused, and what are postpartum carpal tunnel exercises?

Postpartum carpal tunnel is a tendonitis that is the result of inflammation and fluid retention in your wrist. That inflammation becomes irritated and puts pressure on the median nerve in the wrist. It’s essentially an overuse injury due to the new physical demands of motherhood. By using postpartum carpal tunnel exercises, and carpal tunnel stretches, you can reduce the symptoms and strengthen your wrists to eliminate the discomfort.

What is abdominal separation (diastasis recti)? How does it occur, and how can your body recover from this?

Abdominal separation, or diastasis recti, happens when the connective tissue, known as the linea alba, between the two, parallel bands of the rectus abdominis muscles (aka your six pack), stretches.

This usually occurs during pregnancy but can also occur in men, children, someone who is overweight, body builders or anyone with increased core pressure. There is limited research on this condition and many schools of thought on recovery. It has been shown that through using customized exercises and a variety of lifestyle changes, you can restore core function and strength.

How regular postpartum recovery exercises will strengthen your body after giving birth?

Regular postpartum recovery exercises are crucial to regaining strength, flexibility, and endurance. By engaging in a consistent postpartum recovery program, you'll feel better physically and emotionally. Exercise increases circulation, accelerates healing, and releases endorphins. Additionally, it helps restore muscle strength and stamina.

The importance of safety in a postpartum recovery program

Your body has been through a lot and it's important to remember that slow and steady is key. To ensure that you are incorporating the best exercises for your postpartum recovery, it's wise to consult with a postpartum corrective exercise expert like myself before starting any regimen. Ensure that your program feels comfortable, never pushes into pain and helps you work towards feeling your best, mentally and physically.

12 Easy, At Home Postpartum Corrective Exercises

Belly Breathing aka Diaphragmatic Breathing or 360 Degree Breathing

  • How to: Sit or lie down comfortably. Take a deep breath in, gently expanding your diaphragm, sides of the ribs and lower belly, then exhale slowly.

  • Benefits: This is the MOST important exercise in order to reconnect to your core! Reduces stress, aids in circulation, gently engages the core muscles and gets your diaphragm back online as your main breathing muscle.

  • Tips: Place your hands on your belly and focus on the gentle rise and fall of your hands as you breathe deeply.

Pelvic Tilts

  • How: Lie flat on your back, bend your knees, and keep your feet flat on the ground. Flatten your lower back against the ground by tilting your pelvis and contracting your abs as you exhale. Hold for 10 seconds, then inhale, release your core and relax.. Repeat 10 times.

  • Benefits: Strengthens the muscles of the lower abdominals, pelvic floor and reduces back pain.

  • Tips: Use a cushion if laying on your back is uncomfortable. You may also perform this exercise seated in a chair.

Heel Slides

  • How to: Lie on your back, knees bent. On your exhale, lightly engage your core and slowly slide one heel out until your leg is straight. Inhale. Exhale, engage your core and slide the leg and foot back.

  • Benefits: Connects you to your breath and activates the deep core and pelvic floor muscles.

  • Tips: Maintain a neutral spine. Move slowly. Connect to your breath.

Wall Angels

  • How: Stand against a wall with arms raised at 90 degrees. Inhale to prepare and on your exhale, contract your abs as you slide your arms up and down the wall a few inches

  • Benefits: Improves posture and reduces upper back pain.

  • Tips: Keep the spine neutral. Don’t tuck your pelvis. Imagine that your arms are moving from the center of your back to engage the scapular muscles.

Wrist Flexor Stretch

  • How: Extend one arm, use the opposite hand to pull the fingers back gently.

  • Benefits: Alleviates symptoms of postpartum carpal tunnel.

  • Tips: Avoid fast or forced movements.


  • How to: Lie on your back with your knees bent. As you exhale, imagine a zipper closing your abdominal muscles from the pelvic floor up to the bottom of the ribs as you push your lower back into the floor on the exhale. Hold for a few seconds and release all muscle tension on the inhale.

  • Benefits: Strengthens core muscles and aids in posture correction.

  • Tips: Keep movements gentle, controlled and connected to your breath.

Quadruped Bird Dogs

  • How: From an all fours position, inhale to prepare. Exhale, engage your core and pelvic floor as you reach your opposite arm and leg away from the body. Inhale on your return and switch to the other side.

  • Benefits: Abdominal separation exercises that target your transverse abdominis, obliques and pelvic floor.

  • Tips: Be sure to engage your core as you extend your limbs, working to stabilize your spine and pelvis.

Child’s Pose Stretch

  • How: Starting on hands and knees, shift to sit back on your heels, arms extended. Breathe deeply to relax your core and pelvic floor.

  • Benefits: Great postpartum back pain stretches.

  • Tips: If uncomfortable, use a cushion to support your knees or ankles.

Side-Lying Clam

  • How: Lie on your side with knees bent, feet together, hips stacked. Inhale to prepare and on your exhale, gently contract your abs enough to provide stability to your pelvis and spine while opening your top knee to the ceiling.

  • Benefits: Strengthens hip and glute muscles.

  • Tips: Keep the pelvis and spine stable. Stay connected to your breath.

Thumb Stretch

  • How: Extend one arm, make a fist with a thumbs up sign, and gently use your opposite hands pull the thumb back.

  • Benefits: Reduces postpartum carpal tunnel symptoms.

  • Tips: Use gentle and slow and do not apply excessive force.

Seated Marching

  • How: Sit on a chair, Exhale and lightly engage your abdominal muscles enough to stabilize your spine and pelvis. Lift one foot, 1 inch off the ground. Release your foot back down as you inhale. Repeat again with the other foot.

  • Benefits: Engages lower abdominals and pelvic floor while strengthening postural muscles.

  • Tips: Maintain a tall spine

Recovery from childbirth is a journey, and every person's experience is unique. I hope this simple, at home postpartum recovery program acts as a foundational step for your postpartum recovery. Remember it's vital to always consult with a postpartum corrective exercise expert to tailor exercises to your needs. The journey is as important as the destination. Take it one step at a time, give yourself some grace and know that this journey requires a whole lot of understanding and self love.

Hi I'm Joanie and I'm here to assist you...

It's my passion to assist those transitioning into and through parenthood, ensuring they remain fit and healthy. As a trusted professional in the field, I work to mitigate problems such as back pain, pelvic floor troubles, sciatica, diastasis recti, and weakening of muscles. I offer custom-made online programs, from only $34 per month, for 24/7 convenient access to my workouts and complete support. Additionally, for a brief time, I'm extending an offer of a consultation with me, at no charge, to explore your fitness goals during this parenting phase.