Being a new mother is a wonderful period, but at the same time the mother's body has to pass through a great deal of change. One of the problems met most often is the problem of back pain in pregnant women during pregnancy, which affects the care of the little one and the quality of the mother's daily life. If you are experiencing this problem, this article will recommend the ways of dealing with and relieving postpartum back pain effectively.
Why do mothers have back pain after giving birth? Check the causes here
Pregnancy and giving birth affect a woman's body at many levels, which makes it understandable why the problem of postpartum back pain is a normal matter met often. Once the true causes are understood, the mother will be able to prepare and plan her self-care suitably.
The change of hormones and of the structure of the body
During pregnancy, the hormone relaxin makes the ligaments and the joints more elastic, so that the baby can pass through the birth canal more easily. But this hormone still remains in the system after giving birth for several months, so that the joints and the muscles around the spine are still weak and unstable. Besides this, the body weight that increases during pregnancy and the change of the abdomen expanding also result in the centre of gravity of the body changing. The muscles of the lower back have to work harder in order to keep the balance.
The activities of caring for the little one that add a burden to the muscles of the back
After giving birth, the various activities connected with caring for the little one, such as carrying, breastfeeding, bending down to change the nappy, and lifting the child up and down from the cot, all add a burden to the muscles of the back that are still weak. Insufficient sleep and stress from being a new mother also make the muscles even tighter, resulting in a great deal of back pain in the period after giving birth, a problem that many mothers have to face.
8 ways to relieve postpartum back pain by yourself
Once the causes of postpartum back pain are understood, the important thing is knowing the ways of caring for oneself preliminarily in order to relieve the symptoms. These easy methods can help reduce the severity of the pain and prevent the symptoms from becoming worse effectively.
1. Hot compresses alternating with cold
Compresses are an easy way that helps relieve the pain well. Hot compresses help increase the circulation of blood, so that the muscles release, while cold compresses help reduce the inflammation. It is recommended to apply a hot compress for about 15-20 minutes, then alternate with a cold compress for 10-15 minutes.
2. Adjusting the sitting and standing postures correctly
Keeping the correct posture is an important thing in reducing postpartum back pain. When sitting, a cushion should be used to support the back in order to preserve the natural curve of the spine. When standing, the feet should be spread as wide as the shoulders and the weight distributed evenly.
3. Arranging a suitable posture for breastfeeding
Breastfeeding is an activity that takes a long time and is repeated often. Using a pillow to support the child during feeding will help reduce the burden on the arms and the shoulders. The feeding posture should be changed from time to time, so that a single group of muscles does not work too much.
4. Avoiding lifting heavy things
In the period after giving birth, the body still needs time to recover. One should avoid lifting things that are too heavy. If it is necessary to lift something, use the correct technique of lifting by bending the knees and using the legs to lift.
5. Using a pillow to support the body while sleeping
Choosing a suitable pillow and arranging the correct sleeping posture helps reduce the tightness of the muscles of the back. It is recommended to sleep on the side and use a pillow between the legs in order to preserve the straight line of the spine.
6. Choosing suitable shoes
High-heeled shoes make the centre of gravity of the body change and increase the pressure on the lower back. One should choose shoes with a low heel and good support for the arch of the foot.
7. Practising techniques of relaxing the muscles
Techniques of deep breathing and progressive muscle relaxation help reduce the tightness of the muscles and stress, which plays a part in relieving the symptoms of postpartum back pain.
8. Light massage at particular points
Light massage in the area of the muscles that are tight helps increase the circulation of blood and reduce the tightness. You may ask for help from your partner or use a tennis ball to roll lightly in the area that hurts.
Exercise postures to put right back pain for mothers, easy to do at home
Exercising suitably is an effective way of putting right the problem of a great deal of back pain after giving birth. But for mothers after giving birth, choosing exercise postures that are suitable and safe is an important thing. These exercise postures are designed to build up the strength of the core muscles and reduce the symptoms of back pain.
Posture 1: Pelvic Tilt (moving the pelvic bone)
This posture helps build up the strength of the muscles of the lower abdomen and reduce the excessive curve of the lower back. Lie on the back with the knees bent, the feet flat on the floor, and gradually press the lower back down to the floor by tensing the muscles of the abdomen. Hold for 5 seconds, doing it 10-15 times.
Posture 2: Cat-Cow Pose
This exercise posture helps increase the flexibility of the spine. Crawl on all fours, the hands and the knees against the floor, alternating between arching the back up (the cow posture) and curving the back down (the cat posture). Do it slowly and regularly, 10-15 times.
Posture 3: Glute Bridges (raising the hips)
Building up the strength of the muscles of the hips helps support the lower spine. Lie on the back with the knees bent and raise the hips up until the body is in a straight line from the knees to the shoulders, tensing the muscles of the hips and the abdomen. Hold for 5 seconds, doing it 10-15 times.
Posture 4: Kegel Exercise (squeezing the pelvic floor)
Although it is not directly connected with the back, building up the strength of the muscles of the pelvic floor helps support the internal organs and reduce the pressure on the spine. Squeeze the muscles of the pelvic floor as though stopping urination, hold for 5-10 seconds, then relax.
The approach to treating postpartum back pain by experts
When preliminary self-care is not enough to relieve postpartum back pain, considering receiving treatment from experts is a highly effective choice. At PYONG Rehabilitation Clinic we have specialist treatment for pain of the muscles and the nervous system, which includes the problem of postpartum back pain that many mothers experience. Our physicians specialising in the field of rehabilitation medicine will assess the causes of the pain in detail and plan suitable treatment specific to the individual.
The highly effective methods of treatment are Western medical needling (Dry Needling), which helps release the tightness of the muscles; therapy with focused shock waves (Focused Shockwave Therapy), which helps stimulate the restoration of the tissue; stimulation with electromagnetic waves (PMS), which helps increase the strength of the muscles; and Hydrodissection, which is a technique of injecting a specific substance in order to release the adhesion of fibrous tissue pressing on a nerve. With the use of modern technology and holistic care, mothers will receive treatment that is effective and of the highest safety.
What kind of back pain is dangerous? The warning signals for which a doctor must be seen promptly
Although postpartum back pain is for the most part a normal matter and can be managed by self-care, there are also some signals that indicate a serious problem and require treatment by a doctor at once. Knowing these warning signals will help the mother be able to decide correctly when a doctor should be seen.
The warning signals for which a doctor must be seen promptly:
- Back pain together with fever - it may be a signal of infection, particularly in those who have just had a caesarean section
- Severe pain that does not improve - even after resting and using painkillers
- Numbness or tingling in the leg - particularly if it spreads down to the foot, it may be a signal of a disc pressing on a nerve
- Pain immediately after lifting something heavy together with a cracking sound - it may be a signal of serious injury
- Abnormal weakness of the leg or being unable to control excretion - these are emergency warning signals
If the mother has any of these symptoms, a doctor should be consulted as soon as possible. Correct and timely treatment will help prevent the problem from becoming more serious and help the mother return to a good quality of life more quickly.
In summary
Postpartum back pain is a problem met often in mothers after giving birth, which arises from the structural and hormonal changes during pregnancy and after giving birth. Caring for oneself by easy methods, such as compresses, adjusting posture, and preliminary exercise, can help relieve the symptoms effectively.
If postpartum back pain does not improve or there are warning signals that give cause for concern, receiving treatment from experts is the best choice. PYONG Rehabilitation Clinic is ready to give holistic care with modern technology, such as Dry Needling, Focused Shockwave, PMS, and Hydrodissection, in order to help mothers return to a good quality of life and be able to care for their little one happily. Caring for your own health is an important thing that will help you be a strong mother, ready to give love to your child fully.