Postpartum back pain –
How to Avoid it or Live With it
back pain is something that most new mothers are
likely to suffer from. The growing baby and the changes and stresses that places upon the body
cause major postural adaptations.
pain can be worsened
by the new demands placed upon a mother such as changing, carrying and feeding the baby where
uncomfortable positions may have to be maintained for some time.
Simple tasks such as carrying the baby’s
equipment or simply fastening them in a car seat involve potentially painful bending and
Whilst lower back pain
is something many new moms may have to live with for a while
there are some things that can be done to firstly
reduce the pain and secondly to strengthen the area: -
bending down make sure you stand with your feet wide apart. Tilt the pelvis and bend the knees, keeping the back
straight. Hold your tummy muscles in all the
time. Try to keep your knees over your ankles and
use your leg muscles to do the work, not the muscles of the lower
changing baby, use a flat surface at a comfortable height for you to be able to stand
without stooping. Before you start, make sure you
have all the items needed in front of you within easy reach so as to avoid any twisting
Postpartum back pain can usually be improved by strengthening the muscles of the stomach and lower
back. These exercises should be started the day after giving
birth whether vaginally or via c section.
These should include a series of low intensity pelvic tilting movements done
on a regular basis which help to both realign the stomach muscles and improve strength and
stability to the whole core area.
If you have concerns about your lower back, you should be very cautious in the
type of exercise you do, it is important to follow a specific post pregnancy weight loss
programme to avoid any long term injuries.
Don’t ignore postpartum back pain, it won’t go away unless the muscles
of the core are exercised regularly.
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