How To Manage Postpartum Back Pain

How To Manage Postpartum Back Pain : Most women experience back pain after delivery. The pain can be severe, making it challenging to take care of or carry the baby. Back pain, especially in the lower back, is common in women who have had a C-section or vaginal birth.

However, how long the pain lasts depends on how one gave birth. For example, women who experience postpartum back pain after a C-section experience it longer compared to their counterparts who delivered via the vagina. This is because C-sections take a while to heal, and limited movement might worsen muscle weakness and soreness.

If you experienced back pain during pregnancy, chances are high you will experience postpartum back pain. This is because the pregnancy might have interfered with your posture and put a strain on your back. In such a case, you must be careful when lifting your baby or leaning toward them to avoid awakening the tension.

If you’ve just given birth and are experiencing postpartum back pain, here’s how you can manage the pain and enjoy taking care of your baby all the same:

Engage In Postpartum Exercises

While you might not yet want to begin exercising, working out can reduce and help you manage back pain. Gentle exercises are ideal for strengthening your core and relieving postpartum back pain. As you start, begin with short walks and light stretches. You can also incorporate yoga poses, such as pelvic tilts. Nevertheless, be cautious when exercising to avoid hurting your back further. If working out on your own seems risky, consider professional solutions like Chelsea physical therapy to manage the pain effectively. Trained therapists know how to deal with different types of pain without putting your general health at risk, so they might be your best option.

Practice Proper Body Mechanics

If you’re experiencing postpartum back pain, practicing proper body mechanisms to manage and avoid worsening the pain is advisable. For example, standing and sitting upright will benefit your back, unlike bending forward. Also, you should always watch your body position when you breastfeed or bottle-feed the baby. It would help if you invested in a comfortable chair with armrests and used pillows for additional support for your arms and back.

When you do breastfeeding, consider purchasing a pillow that cushions around the middle. You can also use a footstool to enhance your posture.

Proper body postures go beyond standing and sitting. These also include your position when breastfeeding or holding the baby. It’s vital to learn the ideal breastfeeding posture that can reduce postpartum pain.

For beginners, ensure to bring the baby toward the breast instead of leaning to their level. Additionally, consider trying different breastfeeding positions until you find a comfortable one. Try the side-lying position if you’re experiencing tense shoulders and upper back pain. If you can’t find an ideal position to help you manage postpartum back pain, talk with a lactation consultant for advice.

When you need to get close to the level of the baby, bend your knees instead of your waist. Also, always pick up the baby in a crouching position to reduce the stress on your back.

Use Proper Support

Back pain mainly results from a lack of proper support. Because of this, always use comfortable pillows to support your back and arms when lying down or sitting. It’s advisable to avoid standing for a prolonged period to minimize stress on the lower back. However, if you have to stand, place one foot on a flat, low object now and then to shift some weight from your back.

Get Enough Rest

Delivery comes with some body changes. Therefore, it would help to incorporate enough rest in your routine, especially if you’re recovering from postpartum back pain. While it’s advisable to exercise, always ensure you give your body a break to rest and recover.

If you have someone to take care of the baby for some time, take the opportunity to have a warm bath and catch some sleep. You can also have a good massage to relax your muscles.

Conclusion

After delivery, every mother should be happy and capable of caring for her baby. However, this isn’t always the case. Some women experience postpartum back pain, making it difficult for them to lift, carry, or take care of their baby. As a result, a mother might experience depression, which will be unhealthy for her and the baby. Nevertheless, back pain isn’t untreatable. With self-care and exercise, you can manage the pain and enjoy your parenthood.

If you’re a mother experiencing postpartum back pain that won’t go away even after trying the above-discussed tips, you may need professional assistance. In such a case, consult your doctor or enroll in a physical therapy class for professional intervention.