A backache is a fairly common problem among new moms after delivery which is generally due to increased weight in the uterus during pregnancy. Just before birth the weight of the child is around 7-10 pounds and tends to affect the natural curvature of your spine and lower back.
In some cases, once the child is born, the stress on the back reduces which means the back pain should automatically subside within few months.
But this isn’t always the case.
Well, the back pain does gradually go away, only to strike again after some time. 12 months after the delivery, most moms are likely lifting a 17-pound baby. Fast forward two years later and they are chasing and occasionally lifting after a 35-pound child.
Stress on the lower back and resulting backache are inevitable. So the question now remains how you can save yourself from the terrible back pain.
Start early and start right is the mantra!
Listed below are certain steps that you can take during pregnancy to relieve your lower back pain.
Prenatal yoga is a wonderful and reliable way to prepare your body for labor pain and postpartum problems. During pregnancy, most women at some stage will experience general aches and pain on top of lower back problems and tension. Yoga can help reduce your pain as well as strengthen the core muscles which can benefit you both during and after pregnancy.
Start exercising gradually
As soon as your doctor permits, you must leave the bed and begin exercising gradually. A little bit of moving around is just what your body needs to get back in shape. Initially, start with a gentle exercise like walking and keep it short for the first few weeks. With time you can start strengthening exercised for your back and abdominal muscles. Gentle stretching exercises and Yoga will also help you tone you back and other body muscles.
Mind your Posture
Most new moms are not fully prepared to take care of a baby and handle the stress on their body that comes along with it. It is something that we all learn with experience. Being mindful of your posture and proper body mechanics while breastfeeding or lifting your child can help protect your back. Even though your child will be light the repetitive notion of picking them up incorrectly puts additional stress on your back, ultimately causing pain.
Make sure you keep your back straight while feeding your little munchkin and bending your knees while carrying them in and out of bed. Don’t stretch your arms to pick your baby and also avoid twisting. Finally when carrying your baby ensure to hold them close to your chest to reduce weight and strain that you put on yourself.
Try to get rid of baby fat
New moms should try to get back to their normal body weight after six weeks of delivery. Weight can be a major contributor to your continuous back aches and hence the sooner you get rid of it, the better it will be for your body. Apart from going back into a workout routine, you must watch your calories and fat intake. Say no to empty-calorie food and fad diets; rather have a balanced and nutrient-rich meal along with healthy snacking to support healthy weight loss and overall fitness.
Explore other treatment options
Chiropractic care is one of the best treatments for lower back pain after pregnancy. The strain put on your lower back during and after pregnancy can mean lots of changes to joints and muscles. Gentle joint and muscle releases used in chiropractic treatment can help increase movement and reduce tension, therefore, help stop your pain.
Generally, a few treatment can help get your body back on track along with a health professional giving you some specific stretches to help keep your pain away.
If your pain persists, you should always visit your doctor and ask for his recommendations. Hands-on treatments as advised by a healthcare professional will help you prevent chronic back pain after pregnancy. Remember, lower back pain after delivery might not be surprising, but it does require timely attention so they quicker you address it the better!
About The Author:
Janice Cook is a health practitioner and part-time blogger in Australia. She loves to write about health and fitness that encourages people to live a healthy life.