Now are you still breastfeeding??was your delivery normal/ c- section?? If you becoming easily fat, might be your metabolism is weak Do regular walking/ exercises/ pranayama Drink plenty of fluids Avoid high calorie foods
Avoid sugar and sugar processed food, maida, fried food, bekary food, potato, cold beverages Have more leafy green Veggies, sprout, Take more salad Have more water After each meal try to walk atleast 500steps Start yoga start with simple Surya namaskar 5 cycle daily and gradually increase the number of Surya namaskar Do walking regularly atleast 5000 steps help to maintain weight and back pain Use lumbar belt for back ache Avoid heavy weight lifting Take tab trayodashanga guggulu 1tid after food Cap lumbatone 1 tid after food Maharasnadi kashya 15 ml bd before food for your back pain If possible visit the nearby panchakarma centre and take one course of Virechana karma or Udvartana karma to reduce weight For back pain take kati basti or erandamooladi niruha basti
Apply mahanarayan oil for Massage on back One full meal a day preferably between 11 am to 3 pm Rest of the day you can fill yourself with soups salads vegetable dal fruits, avoid 2 nd meal with roti/ rice Sweets you can take sugar free,but in small proportion. Brisk walking atleast 30 mins daily Pranayam - 5-10 minutes daily Yogasan 20 mins alt. Day
It’s very common to experience back pain after delivery,mainly a cesarean section, especially due to: Spinal or epidural anesthesia Core muscle weakness Improper posture during breastfeeding or baby care But no, it doesn’t have to be forever. What You Can Do: #Core-strengthening exercises (once medically cleared): Focus on pelvic floor, deep core (transverse abdominis), and back muscles.
#Postnatal yoga or Pilates: Gentle, targeted stretching and strengthening. #Posture correction: During feeding, lifting, and sleeping.
How to Eat to Satisfaction Without Gaining Weight: Exercises will help in good metabolism. ✅ Focus on “Light but Nourishing” Foods: Warm, cooked meals (soups, stews, dals) Whole grains (millets, quinoa, brown rice) Leafy greens, cooked veggies Lean proteins (tofu, paneer, legumes) Ghee in moderation helps digestion
✅ Avoid: Cold foods & drinks Processed carbs, sugar, refined oils Snacking between meals Heavy dinners
Eat small feeds with frequent intervals Don’t sleep soon after eating Regular exercise Walking
Back pain after surgery, especially post-partum, can be quite uncomfortable but it’s not always permanent. According to Ayurveda, we focus on balance of doshas and supporting tissue health, allowing the body to heal and strengthen. Begin with gentle, restorative yoga postures like Cat-Cow and Bridge pose to gradually stretch and strengthen back and core muscles. Always listen to your body and take things slowly. Applying warm sesame oil or Mahanarayan oil to the back can provide relief, reduce stiffness, and improve blood circulation. Consider moderate Abhyanga or self-massage – with attention to the lower back – as a routine practice.
Diet is another pillar; eating warm, cooked meals that are easy to digest helps in reducing Vata dosha, which might be aggravated after surgery. Foods like mung dal, cooked vegetables, whole grains (like quinoa, rice), and warming spices like ginger and turmeric are beneficial. Avoid cold or raw foods as they can increase Vata, contributing to more discomfort.
As for your diet and weight management, maintaining Agni or digestive fire is key. Eating to satisfaction without weight gain involves a balance. Focus on regular mealtimes without skipping meals, to keep metabolism optimal. Begin meals with a small piece of fresh ginger topped with salt, to stimulate Agni. Eating slowly and mindfully helps in recognizing true hunger and satiety, reducing overeating. Avoid heavy or oily foods that are hard to digest.
Drink warm water, or herbal teas like cumin, coriander, and fennel throughout the day to reduce water retention. Including stimulating herbs such as Trikatu can aid digestion.
Portions matter – eat amounts that leave you feeling light. If snacking, opt for nuts or fruits like apples. Engage in regular exercise; walking post-meals aids digestion. Listen to your body’s cues and remember that these steps, practiced consistently, can support long-term balance and well-being.
