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Effective Solutions for Postpartum Back Pain Relief

June 15, 2023

Young mature woman touching his neck for backpain and stretching arms. Concept of healthy

Postpartum back pain relief is within reach, ensuring you are not alone in this experience! Numerous women encounter back pain following childbirth. Physical exertion during pregnancy, labor, and newborn care can strain your body, resulting in back discomfort and pain. However, worry not! Thankfully, effective solutions exist to grant you the essential postpartum back pain relief you seek.

This blog post explores postpartum back pain causes and numerous solutions for relief. We understand that the journey of motherhood is a beautiful yet challenging one, and we want to support you every step of the way. Incorporate these solutions to regain strength, vitality, and well-being, fully embracing pain-free motherhood.

This blog shares practical tips and evidence-based techniques to relieve postpartum back pain. We’ve compiled tailored exercises, stretches, and lifestyle adjustments for new moms to address individual needs.

Our goal is to empower you with knowledge and resources so that you can make informed decisions about managing your postpartum back pain. We understand that every woman’s experience is unique, and what works for one person may not work for another. Therefore, we will provide a variety of options to cater to different preferences and circumstances.

By implementing these effective solutions, you will not only find relief from back pain but also regain your confidence, energy, and vitality. Motherhood is a transformative journey, and it’s crucial to prioritize your own well-being amidst the demands of caring for your little one. Let’s explore postpartum back pain relief strategies and regain your sense of well-being.

You deserve to enjoy this incredible chapter of your life to the fullest without the burden of back pain holding you back. Together, let’s find the solutions that work best for you and embrace the joyous experience of motherhood, pain-free.

Understanding Postpartum Back Pain

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Postpartum back pain is a common discomfort experienced by many women following childbirth. Pain can result from pregnancy changes, labor strain, and newborn care demands. Understanding the causes, symptoms, and duration of postpartum back pain can help manage it effectively and expedite the recovery process.

A. Causes of Postpartum Back Pain

There are several contributing factors to postpartum back pain. To begin with, during pregnancy, the body releases a hormone called relaxin. The hormone prepares for childbirth but can affect back stability, causing discomfort and pain. The baby’s weight strains back muscles, and shifts center of gravity, leading to poor posture and back pain.

In addition to hormonal and physical changes, the labor and delivery process itself can cause or exacerbate back pain. The intense effort during childbirth puts considerable stress on the body, particularly on the back and pelvic area. For some women, an epidural given during labor can also cause backache due to local inflammation, though this tends to resolve with time.

Postpartum actions like bending, breastfeeding, or carrying strained back muscles cause additional pain. Lack of sleep and stress, common in the postpartum period, may also exacerbate the perception of pain.

B. Symptoms of Postpartum Back Pain

Postpartum back pain can present in various ways, depending on the individual and the underlying cause. Manifesting as lower back ache or radiating to the upper back and legs, postpartum pain is common. The pain can range from mild discomfort to severe pain that interferes with daily activities.

Some women might experience a sharp, shooting pain when they make certain movements, while others might feel a dull, nagging ache throughout the day. In some cases, back pain might be associated with muscle tightness or stiffness, particularly upon waking up or after long periods of inactivity.

Furthermore, postpartum back pain can be accompanied by other symptoms such as fatigue, difficulty sleeping, or problems with bowel and bladder function. These additional symptoms could indicate a more serious condition, such as a slipped or herniated disc, and should be evaluated by a healthcare professional.

C. How Long Does Postpartum Back Pain Last

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The duration of postpartum back pain varies greatly among individuals. Discomfort may fade in weeks as the body recovers and hormonal levels normalize post-delivery. Regular gentle exercises, rest, and proper body mechanics while lifting and breastfeeding can aid in this recovery.

However, for others, postpartum back pain might linger for several months or even longer. Prolonged pain can result from strain, inadequate rest, or pre-existing musculoskeletal issues exacerbated by childbirth.

Chronic postpartum back pain, lasting longer than three months, is less common but not unheard of. If pain persists or hinders daily activities, consult a healthcare provider for further guidance. The provider may suggest interventions such as physical therapy, medication, or in rare cases, surgery.

Solutions for Postpartum Back Pain Relief

Postpartum back pain can be a challenging issue to deal with, especially while juggling the demands of caring for a newborn. However, various effective methods can alleviate this discomfort. Implementing physical therapy, chiropractic care, exercise, and massage therapy can help manage postpartum back pain, improve mobility, and expedite recovery.

A. Physical Therapy

Physical therapy plays a vital role in the recovery process from postpartum back pain. Physical therapists specialize in relieving pain and improving function through movement and strength exercises. They will evaluate your condition, including muscle strength, joint mobility, and posture, and develop an individualized plan based on your needs and pain levels.

Postpartum back pain program: stretching, strength-building, and posture retraining for flexibility, stability, and pain reduction. Physical therapists can also provide education on body mechanics, such as how to properly lift and carry your baby to prevent further strain.

B. Chiropractic Care

Chiropractic care is another option for managing postpartum back pain. Chiropractors are healthcare professionals who specialize in diagnosing and treating conditions related to the musculoskeletal system, particularly the spine. They use manual adjustments or manipulations to correct spinal alignment and improve the body’s physical function.

Chiropractic adjustments can help alleviate postpartum back pain by restoring normal spinal alignment, reducing pressure on nerves and muscles, and enhancing overall body function. Seek experienced postpartum chiropractic care for personalized treatment that prioritizes safety and effectiveness.

C. Exercise

Exercise can significantly contribute to relieving postpartum back pain. Regular movement helps improve circulation, which in turn promotes healing, reduces stiffness, and strengthens the muscles that support your back. Furthermore, exercise can help manage your weight, reducing the strain on your back muscles and joints.

While vigorous exercise might not be recommended immediately after childbirth, gentle movements and stretches can be started soon after delivery. Walking is an excellent, low-impact exercise to start with. As your strength and endurance improve, you can gradually incorporate more intense exercises like yoga, Pilates, or strength training. Prioritize consulting your healthcare provider or therapist before starting a new exercise routine for postpartum recovery.

D. Massage Therapy

Oseaopathy, Cranial, Physiotherapy on a womans back to avoid backpain

Massage therapy is another effective approach to relieving postpartum back pain. It works by promoting relaxation, increasing circulation, reducing muscle tension, and enhancing overall well-being. A trained massage therapist can use different techniques to target the areas where you’re experiencing pain and stiffness, providing much-needed relief.

Some women find relief through Swedish massage, which uses long, gentle strokes to relax muscles and improve circulation. Others might benefit from deep tissue massage, which uses more intense pressure to target deeper layers of muscle and connective tissue. In some cases, special types of massage, like myofascial release, can help manage persistent back pain related to childbirth.

Choose an experienced massage therapist familiar with postpartum women for safe, effective treatment of unique physical changes.

At-Home Remedies for Postpartum Back Pain Relief

Healthcare providers aid in managing postpartum back pain, and at-home remedies offer additional relief options. From cold and heat therapy to maintain proper posture, stretching, and using over-the-counter pain medication, the following sections delve into each of these remedies.

A. Cold and Heat Therapy

Cold and heat therapy are two effective and easy-to-use remedies for postpartum back pain. Cold therapy reduces inflammation, while heat therapy eases muscle tension and promotes healing.

Apply an ice pack or frozen peas wrapped in a cloth to the painful area for 15-20 minutes for cold therapy. It’s advisable to wait for an hour between each cold therapy session to protect the skin.

For heat therapy, you can use a heating pad or a hot water bottle, again applying it to the painful area for 15-20 minutes. Heat can be particularly beneficial before performing stretches or exercises, as it can help to loosen the muscles and increase their flexibility.

B. Proper Posture

Maintaining proper posture is critical for preventing and relieving postpartum back pain. Pregnancy and childbirth can significantly alter your centre of gravity, leading to changes in your posture that can strain your back. By consciously maintaining a neutral spine and aligning your body correctly, you can minimize this strain.

When standing, keep your weight balanced on both feet and your shoulders relaxed. While sitting, especially during breastfeeding, choose a supportive chair and keep your back straight. When picking up your baby or other heavy objects, bend at the knees and lift with your legs rather than your back.

C. Stretching

Stretch to prevent injuries. Shot of a young woman stretching before a workout at home.

Stretching exercises can be incredibly beneficial for easing postpartum back pain. They help to increase flexibility, reduce muscle tension, and improve range of motion, all of which can relieve pain and discomfort.

Try cat-camel stretches or child’s poses for simple back-stretching exercises. Always ensure you perform these exercises gently and within your comfort zone, avoiding any movements that cause pain.

D. Over-the-Counter Pain Medication

Over-the-counter (OTC) pain medication can provide temporary relief from postpartum back pain. Acetaminophen eases pain, while NSAIDs reduce pain and inflammation.

Remember, these medications are not long-term solutions and should be used as directed by the manufacturer. If you’re breastfeeding, consult your healthcare provider before starting any new medication, even over-the-counter ones, to ensure they’re safe for your baby.

Prevention of Postpartum Back Pain

While postpartum back pain can be managed effectively with various interventions, it’s equally important to focus on preventing this discomfort from occurring or worsening. Strengthening exercises, proper lifting techniques, and rest aid in preventing postpartum back pain.

A. Strengthening Exercises

Regularly performing strengthening exercises can greatly help in preventing postpartum back pain. Strengthening core and back muscles supports the spine, improves posture, and reduces back strain.

Exercises that focus on the abdominal muscles, lower back, hips, and glutes can be particularly beneficial. This could include exercises such as pelvic tilts, bridge poses, or gentle yoga poses. Always consult your healthcare provider before starting postpartum exercises to ensure safety and suitability.

B. Proper Lifting Techniques

Practising proper lifting techniques can significantly reduce the risk of developing or exacerbating postpartum back pain. Given the frequency with which new mothers lift their babies, mastering these techniques is especially crucial during the postpartum period.

Lift your baby with a straight back, bending at the knees, using leg muscles instead of your back. Try to avoid twisting your body while lifting, as this can put additional strain on your back. Also, when breastfeeding, consider using pillows to bring your baby up to breast level rather than hunching over or straining your neck and back.

C. Rest and Recovery

Last but certainly not least, ensuring adequate rest and recovery time can play a vital role in preventing postpartum back pain. Pregnancy, childbirth, and newborn care exhaust the body, requiring recuperation.

Ensure you’re getting as much sleep as possible, and try to rest when your baby does. Avoid rushing; your body needs time to heal and regain strength after significant changes. Also, try to delegate tasks and accept help when offered to reduce the physical strain on your body.

Beautiful pretty woman lies on bed

Conclusion

Postpartum back pain, though common, should not be an accepted norm. Various effective solutions like physical therapy, chiropractic care, heat and cold therapy, and stretching exercises can significantly ease this discomfort. Proactive measures such as strengthening exercises, proper lifting techniques, and adequate rest further help in preventing this condition. It’s crucial for new mothers experiencing postpartum back pain to seek professional help and remember that they don’t need to endure persistent pain. With the right interventions, you can navigate this challenging time effectively, allowing you to fully cherish the joy of motherhood.

Related Articles:

1. Pamper and Heal: Experience Bliss with Postpartum Massage

2. Coping with Postpartum Constipation: Effective Relief Strategies

3. Proven Postpartum Weight Loss Meal Plans: Get Results

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