You expect that all pain and discomfort will go away after giving birth. Unfortunately, this is not the case. You will still suffer from lower back pain after giving birth (or commonly called postpartum back pain). If there is a consolation, you have to know that you are not alone in this. Almost 50% of women suffer from this in the first few months after delivering a baby.
Postpartum back pain is the result of many physical changes that your body undergoes during pregnancy not to mention the physical stress during the delivery. Typically, the back pain will subside within 6 months. By this time, the levels of relaxin hormones dwindle and the body gets back to normal.
To cope up, you should learn how to manage back pain until it subsides. Here’s how to deal with postpartum back pain:
Maintain an ideal weight
Even if it is hard, you should make an effort to get back to your normal weight one month after the delivery. Start with your diet to maintain an ideal weight.
It is difficult to find time exercising especially if you are nursing a child but it is a must if you want to improve lower back pain. You have to know that exercise in general or yoga can improve the health of the strained ligaments and muscles. It can also increase its endurance and flexibility. If you have had a C-section, start with walking. Later, you can choose for swimming, as it can be very effective in strengthening the muscles.
Doing some pelvic tilts
You can also improve your condition by doing some pelvic tilts. The first thing to do is to lie on your back with bended knees keeping your feet flat on the floor. Then bring the tailbone towards the belly button. Do not forget to tighten the buttocks and release. Repeat this for eight to ten times. If you have had C-section, wait at least six weeks before you start some pelvic tilts.
Avoid lifting heavy things
After delivering the baby, do not lift heavy things. Lifting may aggravate your pain by putting pressure on the joints and muscles.
Maintain proper posture
It is crucial to choose a comfortable chair for sitting because it can support proper posture. When breastfeeding, you should sit with an upright back and avoid leaning towards the baby.
In dealing with back pain, you should ease soreness and tension. At the very least, you should consider soaking in a warm tub. If you do not have a tub, at least use a heating pad or cold pack on the painful area. You can also consider getting a massage to soothe the muscles. For instant relief, you can consider applying pain relief ointment.
Learn relaxation techniques
To help ease discomfort, you should learn relaxation techniques like breathing exercises and progressive muscle relaxation therapy.
At some point, your doctor may recommend pain reliever medications like acetaminophen or ibuprofen. If the pain does not subside for more than six months, it is time that you see a doctor or nydnrehab.com/what-we-treat/womens_health/postpartum-low-back-pain-and-postpartum-pelvic-pain/ specialist. If there is a need for a physical therapy, the doctor or specialist will decide. There are also alternative treatments like chiropractic care and acupuncture that you can consider.