How to get relief from back pain after pregnancy

How to get relief from back pain after pregnancy

Back pain is one of the most common problems that affect pregnant women as well as new mothers. Well, most women think that the back pain will subside after delivery. But, does it really subside as you think? Are you reading this article in hopes of finding how to get relief from back pain after pregnancy?

Back pain can affect women throughout pregnancy, probably during delivery and show up for few months after delivery also.

What causes back pain after pregnancy?

There are several reasons that cause back pain during pregnancy and back pain after pregnancy?

#1. Hormonal Changes:

During pregnancy, a hormone called relaxin is released which loosens the ligaments and joints (including those in the back). Even after delivery, the amount of relaxin will remain high in the blood. As a result, you will get backache as your joints and ligaments are still not stronger and tighter to support your back.

#2. Weakened Abdominal Muscle:

The growing uterus during pregnancy will weaken the abdominal muscle resulting in a change in posture. The weight of the growing baby causes additional load on the already weak muscle. Even after delivery, the muscle takes time to recover and gain strength.

Also Read: 21 Home Remedies to get rid of pregnancy stretch marks

#3. Long and Difficult Labor:

You can get a sore back if you had a difficult or prolonged labor. During labor, you would have exerted so many muscles to push the baby out which causes back pain after pregnancy.

#4. Overweight:

If you were overweight during pregnancy, there are high chances of getting back pain during and after pregnancy. If you observe, there are multiple reasons due to which back pain continues to persist even after delivery. Your body has worked hard to support the growing baby and it needs time to get back to normalcy and gain strength.

Until then, you can follow some simple guidelines that will help you to reduce back pain.

How to reduce back pain after pregnancy?

The postpartum back pain will be continue for some time after delivery, and then subside on its own. You can manage the pain by following certain guidelines.

  • Start practicing yoga or exercises soon after your delivery, to establish muscle tone and strengthen your back. However, if you have had a C-section, please avoid exercises until your doctor advises that you are good to go. You can always start walking for half an hour every day.
  • If you are breastfeeding your baby, practice good posture and do not sit in an arched position. Try to bring your baby to the breast rather than bending forward to feed the baby. Use a breastfeeding pillow if required.
  • Never carry your child on the hips as it can cause more stress on the back muscles.
  • Always bend at the knees rather than at the back when you lift the baby or the stroller or during any household work.
  • Avoid lifting heavy weights or any work involving lifting weights immediately after delivery. Lifting weights may put additional strain on your spine and the muscles around it.
  • Avoid wearing footwear with high heels. If you wear high heels, your body posture changes and puts more strain on the back and hip muscles. Wear simple and comfortable slippers until your back pain subsides completely.

Also Read: 10 Ways to Reduce Belly Fat after Delivery

How to get relief from back pain after pregnancy?

Below are some ways to get relief from back pain after pregnancy:

  • Apply pain relief gel and massage it gently on the area.
  • Put a warm compress or a cold pack on the affected area.
  • Practice relaxation techniques like muscle relaxation therapy and breathing exercises to ease the discomfort.
  • Get an oil massage done from a professional masseur every week. It increases blood circulation and also provides pain relief.
  • Have warm water baths to relax your muscles.

When should you seek medical help?

Though back pain usually subsides few months after delivery, you should be aware of when to seek medical help.

  • If the back pain persists even after six months.
  • If pain is severe and gets worse.
  • If there is swelling in the affected area.
  • If the pain is caused by a trauma such as a fall.
  • If you feel uncoordinated.
  • If you have numbness in one or both the legs.

Dear Mothers, back pain after pregnancy is not an easy thing to live with especially when you have to manage a newborn and also recover from childbirth. Ensure that you take precautions not to strain your back and follow the suggestions given to reduce back pain.

Also Read: Making the best of being a Stay At Home Mom

You can always take measures suggested to relieve back pain. However, seek immediate help of doctor if your pain is severe or if you have any other symptom mentioned. No doubt the well-being of your baby is the top priority for you but you have to make time to take care of yourself.

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