Are you dealing with back pain after pregnancy? You may be worried about long-term damage. If so, you don’t have to worry.
Postpartum back pain is temporary, and it’s very common. Almost half of all women suffer from some type of back pain within the few months after giving birth.
This is because the uterus expands during the pregnancy, straining the back and weakening the abdominal muscles. You can quell the pain through such measures as light exercises, good posture, or massage therapy.
This article will show you how to deal with postpartum backaches in greater detail. Let’s explore.
Consider Exercise
Exercise may seem counterintuitive, but moving your body can mitigate the pain.
To achieve postpartum back pain relief, you must strengthen your pelvic core. Overall, the term ‘core’ refers to major muscle groups that cover your pelvis, lower back, and abdomen.
These muscle groups support your spinal cord. They’re also responsible for almost every move you make. However, the muscles can tear during and after pregnancy. As a result, you may experience inflammation and general pain.
To remedy the problem, invigorate the muscle tissue via steady exercise.
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That said, not all women are ready for physical activity. Consider the following factors:
- Your activity level before pregnancy: If you weren’t very active before your pregnancy, you may struggle to engage in aggressive exercises. Therefore, start with light physical activity. From there, you can work your way up to more strenuous activities.
- Whether you’ve had a cesarean birth or vaginal birth: Health experts suggest light exercise after vaginal birth. If you’ve had a cesarean birth, however, contact your doctor before engaging in any physical activity.
- Whether you have diastasis: This occurs when your abdomen separates during pregnancy or the birthing process. Therefore, you should avoid physical activity until you see a medical professional. Diastasis is a common issue, but you should see a doctor if the separation is wider than two fingers.
A physical therapist can also recommend the best exercises. To learn more about physical therapy, check out this page.
Kegel Exercises
Kegel exercises are noteworthy because most women can do them after pregnancy. In fact, you can perform kegel exercises immediately after your delivery.
That said, check with your healthcare provider first. Kegel exercises entail the following:
- Identifying the correct muscles: You can find the correct muscle group by holding back while urinating.
- Find the correct position: You can find the best position that works for you. However, beginners should lie on their back first.
- Tighten the muscles: Tighten your pelvic muscles as if you’re lifting marble. Hold for three seconds at a time, and relax for three seconds.
Overall, aim for three sets of anywhere between 10 to 15 routines daily. Focus on your breathing, and focus on tightening the lower pelvic muscles.
Don’t flex your buttocks, abdomen, or thighs. Also, don’t hold your breath during the exercises. Instead, maintain your breathing.
Everyday Routines
You can also strengthen your core muscles through everyday activity. If you’re lifting something, for example, lift with your knees instead of your back. This technique will place less stress on your muscles, helping them heal faster in the process.
Moreover, maintain a proper posture at all times. Good posture usually involves standing up straight and keeping your shoulders back. Plus, avoid hunching forward.
Postpartum Epidural Back Pain
Epidural back pain can cause lower back pain. This type of pain scares many women, thinking they’ll contend with long-term back pain. However, the pain usually goes away within a week.
To deal with the pain, you can apply heat or ice regularly. Heat or ice will alleviate any type of postpartum back pain.
Also, you can take acetaminophen or ibuprofen to deal with the pain. If you’re on any medications, however, talk to your doctor before taking pain medicine.
Massage Therapy
Massage therapy can bring short-term pain relief, especially for lower back pain. A professional massage can help you in the following ways:
- Enhancing milk production
- Mitigating swelling
- Regulating hormones
That said, it’s important to find the right massage therapist.
Above all, they should be licensed and have experience with postpartum women. You can get a professional massage in a physical therapy center.
Spinal Manipulation
Chiropractors can quell lower back pain by manipulating your spinal column. A chiropractor is crucial if you’re contending with mid or upper back pain, including neck pain. Overall, they will apply pressure to various joints of the spine.
You may encounter some short-term pain and discomfort, but you’ll benefit from long-term relief. The best time to see a chiropractor is within six weeks after pregnancy.
This is because your body generated hormones that will keep your body relaxed for roughly six weeks. However, you can benefit from a chiropractic session anytime.
A chiropractor will adjust your spinal cord properly. As a result, the muscles can support your belly and lower back. Since your muscles and joints underwent heavy stress during the pregnancy, a chiropractor can realign your spine accordingly.
Additionally, your body is readjusting to a pre-pregnancy state, which can weigh heavily on your body. You may also undergo additional stress if you have leftover baby weight.
Dealing with Postpartum Back Pain Safely
To mitigate postpartum back pain, talk to a doctor or physical therapist. A medical professional can convey which exercises are appropriate.
Under their guidance, you can start with small exercises and work your way up to aggressive exercise routines. A medical professional can also give you massage therapy sessions or chiropractic sessions to foster long-term recovery.
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