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Postpartum Back Pain

Oct 28, 2022

Postpartum back pain is pain causing in your back that continues even after your childbirth.

Causes of Postpartum Back Pain

Postpartum back pain may be the effect of various reasons like-

  • Hormonal changes during pregnancy may loosen up your ligaments
  • The strain of abdominal muscles that were stretched and expanded to accommodate your baby
  • Variation in posture may impact the spine bones
  • Type of delivery either vaginal or cesarean (C-section) 
  • Regular bending and lifting of your baby
  • Stress without proper sleep
  • Pelvic floor dysfunction

Tips Help to Relief

  • You may start exercising slowly for ten minutes after 6 months of your delivery to restore your abdominal and back muscle tension. Stretching exercises and pelvic tilts help to work on your hip and back flexibility. 
  • Try to get a before pregnancy average weight.
  • Do not twist your body to lift your baby. Make sure to bend at your knees but not at your waist, squat down, and lift with your leg muscles.
  • When you are walking, use a "front pack" to carry the baby.
  • Do not carry your child on your hip for a longer time.
  • Do not hunch while breastfeeding your baby. Choose an upright chair with armrests, and use supporting pillows to your back and arms rather than sitting on a soft couch. 
  • Try using a footstool to slightly raise your feet when sitting.
  • While traveling out, go for four-wheeler vehicles. Sit conveniently in the car wearing the seat belt.
  • Take a warm bath and massage regularly.

Exercises for post-pregnancy lower back pain

If you are experiencing trouble and pain in your back, exercise may help relieve it greatly. However, exercising not only benefits people who suffer from back pain, but it is also the most required part that everybody needs for good health. 

Some of these exercises post-pregnancy may strengthen and stretch the hip and back muscles.

1. Walking:

You may try to start walking slowly inside your house in the early weeks post-delivery. Later, go for regular walking to enhance the functionality of your body.

2. Swimming:

Swimming is a great activity to strengthen your body muscles and relieve pain. Make sure to start swimming after 6-8 weeks after delivery.

3. Pelvic Tilt:

Pelvic tilt exercise stabilizes your abdominal muscles and increases the flexibility and mobility of the lower back. This exercise helps minimize low back pain, improve your posture, and promote good sleep.

  • Lie on your back.

  • Bend your knees, keeping your feet flat on the floor.

  • Inhale and move your tailbone upward and press the small gap of your back with the support of your hands and knees.

  • Exhale and hold the squeezing position for 5 seconds.

  • Release and relax.

  • Repeat 10 repetitions or as many times as per your convenience.


Related: Pregnancy Belt - Will it Reduce my Belly after Delivery?

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