During pregnancy, your internal organs shift to make room for the baby, altering your posture and putting stress on your back. Giving birth adds further strain by pushing muscles you don’t often use to their limit. Combined, these major life events can result in serious back pain. Here’s a closer look at how you can alleviate the symptoms.
How to Relieve Back Pain After Giving Birth
1. Practice Good Posture
Poor posture plays a role in muscle strain, so be mindful of how you carry your body. Choose a comfortable chair when feeding your baby, and if you’re nursing, bring them to your breast rather than hunching over to their level. Bend your knees and crouch when you need to pick up objects or your child, and avoid lifting anything heavy to keep the stress off your back.
2. Use Supports
Back pain is partially caused by a lack of proper support. Use pillows when you’re sitting and lying down to support your back and arms, and prop your feet up with a footrest.
You should avoid standing for long periods of time, but if you need to, find a low stool or flat object. Put one foot on the support at a time to shift some of the weight off your back.
3. Do Postpartum Exercises
Even if you don’t feel up for it, a good workout may help relieve your back pain. Gentle exercises can strengthen your core and aid in postpartum recovery.
Take slow, short walks and do some mild stretches. Yoga poses like pelvic tilts are very useful for restoring weakened or damaged muscles.
4. Take Time to Relax
Your body’s been through some drastic changes, so in addition to mild exercise, give yourself a break. Practice self-care and take a little bit of time out of each day to relax.
While your partner, family member, or friend is spending time with the baby, soak in a warm bath or go get a massage. If the pain is particularly bad, rotate hot and cold packs on the affected area and focus on taking deep, even breaths.
5. Seek Treatment
Talk to your doctor about referring you to a pain treatment specialist. Professional solutions like physical therapy and pain coping strategies will help you manage your symptoms effectively. With regular sessions, you’ll achieve pain relief and learn how to prevent back strain in the future.
For real solutions for your postpartum back pain, ask your doctor for a referral to The Pain Treatment Center of the Bluegrass. Serving Somerset and Lexington, KY, these physicians use a multidisciplinary approach to assist you in relieving your pain, managing your symptoms, and improving your quality of life. Their pain management plans are designed to treat your unique situation, using services such as diagnostic testing, physical therapy, behavioral medicine, neurostimulators, and surgery. Call (859) 278-1316 or visit their website to learn more about their services.
