Your kid was born, and you probably assumed that the back ache would go away. Almost half of pregnant women have back pain, which normally subsides within a week or two. However, following childbirth, this back pain frequently returns. Unfortunately, becoming a mother is frequently accompanied by back pain.
How can you avoid lower back pain after giving birth? We’ve compiled a list of ten tips to help you avoid back pain after pregnancy!
Why do you have back discomfort after giving birth?
Many new mothers are perplexed as to why they continue to have back pain after giving birth. First and foremost, there is no need to panic if you endure persistent back discomfort after labor. Several studies demonstrate that about half of all women experience back discomfort, mainly in the lower back, in the first few months after giving child. So, take a big breath and try to figure out why you have back discomfort after pregnancy.
- Your uterus swells and your abdominal muscles weaken during pregnancy. As a result, your lower back pulls forward, causing additional strain on your back. This explains why you have back pain while pregnant.
- Poor posture during pregnancy may be the source of your achy back.
- Hormone imbalances might also cause lower back pain during pregnancy. Your body produces progesterone and relaxin hormones throughout pregnancy. These are required to release the ligaments and joints of the pelvic bone so that the baby can pass through the pelvic ring more readily at birth. These hormones, as well as the physical changes they generate, might result in chronic back and pelvic pain after childbirth.
- Being overweight puts extra strain on your back muscles, which can lead to persistent pain.
- Your body goes through a shift during and after pregnancy. The delivery process is also physically demanding, putting a strain on your lower back.
When does the low back pain go away after giving birth?
The low back pain usually goes away six months after delivery when the elevated hormone levels return to normal. Furthermore, your body recovers within a few months following childbirth, and the pain in your back naturally diminishes.
Back and pelvic pain can last up to a year after delivery in rare situations. This is due to the physically demanding duties that a new mother must accomplish. But don’t be concerned about back discomfort a year after delivery because we have ten recommendations for you on how to avoid it. They are on their way!
Preventing Back Pain After Childbirth
1 – Walk, walk, and more walk
Walking may be the last thing on your mind if you have low back pain, yet it is the safest workout for your body. After a normal birth, you can begin walking right away. You can also begin walking pretty fast after a caesarean surgery.
2 – Do you have back pain after giving birth? Do some exercises!
Discuss with your doctor when you can begin pelvic tilt exercises after having delivery. The pelvic tilt exercise is quite basic. Lie on your back with your knees bent and your feet flat on the floor. Then, tighten your abs and slightly raise your pelvis. Hold this position for ten seconds. Ten times through this workout. Always pay close attention to your body. Stop if you are in a lot of pain or discomfort. Yoga movements can also be used to strengthen stiff muscles.
3 – Maintain a healthy body weight
Attempt to regain your pre-pregnancy body weight. Following pregnancy, it is critical to consume a well-balanced diet. This will also assist you in achieving and maintaining your target weight.
4 – Use a knee pillow while sleeping.
Preventing discomfort from interfering with your sleep is essential. Do you like to sleep on your side? Then, while sleeping, tuck a pillow between your knees to keep your hips aligned.
6 – Schedule time for rest.
Postpartum is a time to relax your body, no matter how active you are or want to be.
7 – How to Hold Your Baby Correctly
Carrying your child on one hip for an extended period of time puts strain on the back muscles.
8 – Avoid wearing heels.
High heels must be avoided. Wearing high heels should be avoided for a few months after giving birth. This is bad for your posture and puts extra strain on your lower back.
9 – Take a hot bath.
A warm bath is unquestionably appealing. Bathing in cold water puts a pressure on the muscles and might aggravate back pain. A warm bath actually relaxes stiff muscles, relieving lower back pain after labor.
10 – Practice Breathing Exercises
Take a deep inhale, tense your abs, hold for a count of three, and then gently exhale. Breathing exercises provide you with a sense of warmth and positivity while also relieving the ache of back pain.