Menstrual pain, labour pain, breastfeeding pain, and now, back pain?
Does the list ever end?
Yes, of course. It does.
No one would choose to experience pain of any kind. However, that doesn’t stop it from springing up from time to time. Therefore, this article would provide you with accurate and relatable info on the causes and treatment of back pain after childbirth.
Firstly, what exactly is back pain after childbirth?
Postpartum back pain is a sore, stiff and severe ache in the lower back. For some women, it starts right from pregnancy until delivery. On the other hand, certain women continue to experience it way after delivery.
Let’s look at some of the major causes of back pain after delivery.
Major Causes of Back Pain After Childbirth
Once again, the hormones are responsible. Hormonal changes during pregnancy is a leading cause of postpartum back pain.
During pregnancy, a woman releases certain hormones which relax pelvic ligaments and joints to make childbirth easier. However, if these hormones remain in the body long after delivery, it increases the possibility of back pain.
2. Weight Gain
The more weight you gain during pregnancy, the higher your chances of experiencing lower back pain after delivery.
As a result of weight gain, the knees and muscles carry the extra load that can trigger back pain even after delivery.
3. Womb Alterations
Certainly, your womb expanded to accommodate your baby during pregnancy. As a result, there is an increased strain on your back muscles which can result in an uncomfortable ache.
4. Sleepless Nights
Motherhood comes with a lot of changes. One of which is an obvious change to sleep patterns. As a result of the midnight breast feeding sessions and sleepless nights, your muscles can get tense and result in back ache.
5. Wrong Posture
In the early stages, many women struggle with finding the right posture for breastfeeding. A wrong posture stresses the lower back muscles, causing pain and discomfort.
What Can I Do To Reduce Back Pain?
Engage yourself in regular and non-stressful postpartum exercise. Take a walk for about 20-30min daily. Start slowly so that you don’t wear yourself out.
As you do this, don’t forget to consult your doctor to know which exercise is best for you and when, especially if you had a Caesarean section.
2. Take It Easy
Avoid lifting heaving objects in order to reduce the stress on your muscles and joints. Remember to avoid strenuous exercise in the early days after delivery especially if you had a C-section. In addition to this, give your body time to heal and avoid standing for a long periods.
3. Rest Well
Maintain a good posture always. For example, if you want to pick something up from the floor, bend your knees and not your waist and lift of from there.
In addition, get close enough to your baby before stretching or kneeling to carry him/her from the bed or floor. In other words, avoid stretching your arms from a distance at all costs.
4. Get a Massage
This would relax your muscles and ease the tension you may be feeling at your lower back.
5. Maintain A Healthy Diet
Eating right helps you lose that baby fat and reduce muscle strain. This will help you lose some of the weight you added during pregnancy and in turn reduce the stress on your back muscles.
Regardless of all these, if the pain persists, consult your doctor. You may need a full assessment and/or physio.
Your health is very important.
If you are not strong and healthy, caring for a new born may become burdensome. Please pay close attention to your health as a mother.
- Anisha Nain (2019). Back Pain After Delivery. Accessed on 14th August, 2020 from https://parenting.firstcry.com/articles/back-pain-after-delivery-causes-and-treatment/
- Maria Masters (2020). Postpartum Back Pain. Accessed on 14th August, 2020 from https://www.whattoexpect.com/first-year/postpartum-health-and-care/postpartum-backache-back-pain/