Lower back pain post-delivery is common in new mothers but for some, the pain may last for a while, especially those who have had a cesarean section (C-section) delivery. After the delivery, some women have severe lower back pain that radiates from the sacrum, upper buttocks, and hips. According to Dr Anandani, Head – Clinic Operations, Qi Spine Clinic, ‘During pregnancy, the growing uterus distends and weakens your abdominal muscles. This causes a change in posture that overloads your back muscles. While it is common to have some back pain after giving birth, the pain should ideally diminish within a few months.’ If it does not resolve on its own, there are ways to remedy and even prevent the problem with these simple tips.
Lower back pain post-delivery is common in new mothers but for some, the pain may last for a while, especially those who have had a cesarean section (C-section) delivery. After the delivery, some women have severe lower back pain that radiates from the sacrum, upper buttocks, and hips. According to Dr Anandani, Head – Clinic Operations, Qi Spine Clinic, ‘During pregnancy, the growing uterus distends and weakens your abdominal muscles. This causes a change in posture that overloads your back muscles. While it is common to have some back pain after giving birth, the pain should ideally diminish within a few months.’ If it does not resolve on its own, there are ways to remedy and even prevent the problem with these simple tips.
Tip #1: Post-delivery, your posture as you carry and feed your baby can also affect your back. Therefore, it is essential to start exercising to strengthen the muscles around the spine and increase flexibility. Dr Anandani says, ‘Choose a gentle form of exercise, such as walking, pilates or yoga.’
Tip #2: Avoid turning and twisting your body when you are lifting your baby. Your body and back muscles may not be ready for the strain of such intense movements.
Tip #3: A simple exercise you can do in the comfort of your home is to squat without using your upper body for support. To rise from the squat use your leg, back and stomach muscles.
Tip #4: A few days after delivery, start with 15 minutes of stretching to restore the tone of your abdominal and back muscle.
Tip #5: Use a ‘front pack’ (a carrier for your baby that you can strap onto the front of your body) carry the baby when you are walking.
Tip #6: Never carry your child on your hip as the unnatural curvature of your back and spine puts undue pressure on your back muscles.
Tip #7: Avoid bending over the baby while you breastfeed as it burdens your upper back, instead bring your baby closer by lifting him/her with your arms.
Tip #8: Change nappies and your baby’s clothes while you lay him/her on a table or surface that is at waist height. If you have to bend at a lower level, try bending your knees while you keep your back straight.
Originally published on www.thehealthsite.com
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