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5 Simple Exercises To Get Rid Of Postpartum Knee Pain


Pregnancy is one of the most joyous and happiest moments of a woman’s life. While you anticipate the arrival of your little one, you set up everything as your pregnancy progresses. You also deal with everything that comes with pregnancy – from morning sickness to weight gain, all so that you can hold your baby in your arms one day.


In any case, if you are a to-be or a new mom trying to understand the nitty-gritty of pregnancy and postpartum knee pain,  we are here for you. We will discuss five simple and easy workouts that will offer instant relief from postpartum knee pain:


  1. Bridges

Weak hips could put unnecessary weight on the knee joint, and during pregnancy, our weight increases, worsening the issue. Bridges can help in alleviating the pain..

  • To start, you need to lie straight on your back with your arms next to you.
  • Once you are in a comfortable position, bend your knees at a 90-degree angle and make sure your feet are shoulder-width apart.
  • Gradually lift your butt off the ground and hold it briefly before bringing it down.
  • Repeat as much as you can.

side leg raises
  1. Side Leg Raises 

All you have to do is,

  •  Lie on your side and lower your arm with your ear lying over your shoulder.
  • Keeping your legs tight, take a slight twist at the midriff.
  • Raise the top leg to the furthest extent that you can, without inclining forward or back.
  • Lower the leg gently.
  • Now, repeat with the other leg. 
  • Do this at least 10 times each leg.  

Exercise Ball Squats
  1. Exercise Ball Squats 

Squats coordinate development through the whole lower body and work through the gluteal complex, quadriceps, and hamstrings. utilizeUse an exercise ball to help your development and keep you in the correct position.

  • Start by putting the ball on a divider and setting your lower back against the ball, ensuring your feet are shoulder-width separated and your toes are straight ahead.
  • Expand your feet out on a point before your body. 
  • Keeping tension ready, gradually lower into your squat, making a point to utilize an aggravation-free roaming of movement.
  • Get back to the beginning position.
  • Repeat at least 10 times for two sets.  

Quadricep Stretches
  1. Quadricep Stretches 

Light stretching is perfect in case you have severe postpartum knee pain. To do this,

  •  Lie down on your side and bend your knees at a 90-degree angle.
  • Try to hold your leg and pull it in until you feel a slight stretch.
  • Hold the stretch for 15 to 20 seconds and repeat this on the other leg.
  • Try this exercise in a standing position, but you can also try lying down since you are recovering from your delivery. 
hamstring stretches
  1. Hamstring Stretches

To stretch the hamstring (the muscles on the rear of your thigh),

  •  Lie down on your back with your left knee slightly bent and your right leg completely straight.
  • Spot your hands behind your leg and pull it in until you feel a slight stretch.
  • Hold the stretch for 15 to 20 seconds and repeat this on the other leg.
  • If you experience difficulty reaching out and holding your leg, you can use a towel to control the leg’s movement.


Motherhood is a ride of joy, pain, excitement, and every emotion known to humans. We moms endure everything for our babies but sometimes, taking a little time for ourselves can go a long way. 

Australian author Andrew Matthews very perfectly defined self-love, “A healthy self-love means we have no compulsion to justify to ourselves or others why we take vacations, why we sleep late, why we buy new shoes, why we spoil ourselves from time to time. We feel comfortable doing things which add quality and beauty to life.”

1 comment

  • Hi Owner, very same below: Link Text

    Esmeralda Fiorini

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