How to relieve back pain after pregnancy

New Health Guide

Numerous physical changes induce low back pain for pregnant women, which is also prominent even after giving birth. Pregnancy expands the uterus as it stretches during fetal development. This causes the abdominal muscle to weaken and affect posture, which strains the back and results in persistent back pain. Several causes can also trigger back pain during the postpartum period. Fortunately back pain after giving birth can be easily treated with daily practice and can also be prevented to some extent.

Causes of Back Pain after Giving Birth

1. Hormonal Changes

Significant changes on hormone levels affect the joints and ligaments, which are attached to the pelvic bones to the spine. These skeletal components loosen up and cause women to feel physically unstable, especially while walking or standing for long periods of time.

2. Long Labor

Long hours of labor also cause a sore back. Labor causes the body to use muscles that are not often used and result to aftereffects like pain and soreness. Labor-induced back pain may last for some time.

3. Breastfeeding

Breastfeeding is a crucial process of infant care, but without following proper posture, it can also aggravate back problems. Mothers usually focus on holding their babies without noticing that they are already hunching their back and straining upper back and neck muscles due to improper posture.

4. Other Causes

Several causes like exhaustion and stress of the body can worsen the pain experienced from childbirth. New mothers are exhausted from watching over their infants day and night and experience intensifying back pain in the long run.

How Long Will It Last?

It will take several months for the back pain to disappear. Nevertheless, several women experiences long-term back pain after delivery. Among these women feeling persisting back pain are those who had back problems prior or during the early stage of pregnancy. Overweight mothers also deal with this issue longer, as the back muscles continue to receive continuous pressure brought about by excess pounds.

How to Relieve Back Pain after Giving Birth

1. Start with a Gradual Exercise Routine

Moving and exercises help women in getting relief from back pain despite the lack of motivation during the first few days after delivery. Working out trains and strengthen abdominal muscles, which offer better support for the core and preventing intense pressure on the back. Exercises also enhance flexibility that contributes to relieving pain. Sample exercises include the following:

  • Non-strenuous workouts like walking are the best exercises new mothers can do. This exercise is simple and effective whether the mom had vaginal or Caesarean section birth. Slow and short walks can be conducted during the early weeks post-delivery.
  • Swimming is also another exercise for women. Movement plus water strengthens the muscles without subjecting the joints to extensive pressure. This exercises, however, is an alternative as the new mother continues with the exercise regimen. Note that you should not swim shortly after giving birth. Consult your doctor and he will give advice based on how you are recovering from the pregnancy.
  • Pelvic tilts. After getting a go signal from the primary care provider, the mother can gradually commence strengthening exercises targeting both abdominal and back muscles. A known example of this exercise is pelvic tilts. The exercise requires moms to lie on the back with knees bent while keeping the feet flat on the ground. Expand your belly by inhaling and tilting the tailbone as if being pulled towards the navel while exhaling. Keep the hips on the floor and tighten the buttons when the tilt reaches its top or peak. Recommended repetitions are eight to ten times. Women who had C-section must wait around six weeks to two months before conducting this exercise.
  • Follow simple Yoga exercises, but be sure to avoid extreme stretching or more challenging positions. On the important note, check for discomfort in doing the exercises and stop immediately if the activity induces pain.

Watch a video for how to relieve back pain after pregnancy:

2. Maintain Proper Posture and Appropriate Body Mechanics

Proper posture and carrying the baby aids in relieving back pain.

  • Stand and sit straight while paying attention to posture. While sitting, mothers can use a stool to raise their feet while breastfeeding, which is helpful for those experiencing lower back pain. Utilizing armrests and pillows are beneficial in supporting the back and arms that contribute to pain relief.
  • Know the right position in nursing the baby. Remember to bring the baby towards the breast and not hunching forward to move near the infant. Other breastfeeding positions also alter the usual habit and relaxes tense shoulder and back muscles.
  • Bend knees when reaching or lifting objects or children. Crouching with the knees straight increases the risk of pressure on the back that causes back pain. Mothers who had a C-section birth are advised not to lift objects heavier than the baby within the first two months.

3. Love Your Body

Proper body care eases tensed muscles and soothing soreness generally experienced after pregnancy. The effects may not be long-term, but short-term effects help in alleviating pain that affects movement and daily activities. Back pain relief includes the following tips:

  • Warm bath relaxes the muscles as well as improving a new mom’s well-being.
  • Applying heating pad or hot compress on the affected muscles has soothing effects although short-term. If a hot compress doesn’t work, workaround by using a cold pack.
  • Massage treatment offers temporary relief on stressed muscles, lower back pain, and tense shoulders. Massaging doesn’t require expensive, professional services, but a simple rub from a friend or spouse will work just the same.
  • Losing extra pounds through healthy diet and exercise will also help the body from the problem, as it sheds down weight that adds pressure to different muscle grounds.
  • Medications like acetaminophen or ibuprofen relieve pain temporarily. However, mothers are advised to consult a physician to know the right medications that won’t show adverse effects on the baby during breastfeeding period.
  • Physical therapy is also helpful, as professional therapists have other techniques that deal with back pain directly. Therapists can also recommend workout regimen that will work effectively for the patient.
  • Alternative healing like Acupuncture has been reported effective in alleviating pain.
  • Several women also prove Spinal alignment through professional chiropractic care service effective for this pain issue.

How to Prevent Back Pain after Giving Birth

Preventing back pain induced by childbirth is possible through the following procedures:

  • Work on restoring pre-pregnancy weight six weeks after childbirth.
  • Start exercising after delivery to tone back and abdominal muscles. Do stretching exercises for 10 minutes daily will promote muscle and hip flexibility improvement.
  • Avoid stretching the arms in carrying the baby. Always bring the baby close to the chest then lift without twisting the body.
  • Pick up objects or children by bending knees to squat down and support the lifting process using leg muscle strength.
  • Always remove the high chair tray before placing the baby or when lifting him out of it.
  • Try a front pack in carrying the baby while walking.
  • Kneel on the back seat and place the baby on the car seat instead of standing outside and trying to reach inside.

When to See a Doctor

Several criteria imply the importance of calling a physician when having back pain. Constant, severe and worsening back pain requires medical experts’ attention. This is also the same in back pain induced by trauma or if the pain comes with fever.

Call the physician in instances when legs feel weak or show impaired coordination. The primary care provider’s attention is also needed in cases of loss of sensation on legs, buttocks, genital area, and other surrounding areas.



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  • How To Relieve Sciatica Pain


    How To Relieve Sciatica Pain

    How to relieve sciatica pain – Back Pain:

    Dr. Loren Fishman, a distinguished clinician and a trailblazer in the treatment of sciatica, believes there’s only one road to relief: patients must become partners with their doctors in naming the cause of their pain and in making treatment decisions. Based on the latest research and on Dr. Fishman’s fifteen years of experience in treating patients successfully, Back Pain is filled with pain-saving advice and instructional facts: so many adults suffer bouts of back pain that many doctors consider them normal occurrences; like a cold or flu more than four days of bed rest can make a back ache worse; patients who choose chiropractors visit them twice as often as those who choose medical doctors more than 25 percent of people who go to orthopedic surgeons have referred themselves; the initial treatment any doctor is likely to prescribe is aspirin; sciatica is one of the three major causes of back pain.

    1 – My trusty work laptop. Thank goodness, I brought it home with me on Tuesday.

    2 – Good ‘ol orange Gatorade. Classic. Refreshing.

    3 – My cell phone. Though the service sucks, at least I can text.

    4 – My new Blackjack II. I am still trying to figure out how to use it most of the time, and I left the charger at work, but it gets way better reception in my house than my regular cell phone.

    5 – Vicodin. As much as I hate taking it, and as sick as I feel when I take it, it’s is the only thing that is somewhat relieving my pain.

    6 – Anti-nasuea medication. The pain is so bad, I pretty much feel sick all the time.

    7 – DVDs. I think I’m going for the record on how many movies I can watch in three days. What’s playing now? Swing Kids.

    8 – Twilight by Stephenie Meyer. Yep, I too, got sucked in. (pun intended)

    How To Treat Upper And Lower Back Pain During Pregnancy

    Back pain in pregnancy is a horrible experience that a woman has to face at some point sooner or later during her pregnancy. Mild back pain either upper or lower is normal in pregnancy, however if this back pain become intense and severe, then it should be treated.

    Lower back pain often makes a pregnant woman worried as she is not aware how to make it less painful and how to relieve from this irritating low back pain. Back pain during pregnancy can be worse if you have prior history of lower back pain.

    Pregnant Women who are overweight

    Upper Back Pain during pregnancy

    A pregnant woman may suffer dull ache in upper back and in the front in the middle of the chest. This hard to handle pain in the upper and middle of the back also hurts to move the upper body.

    Lower Back Pain during pregnancy

    Lower back pain in pregnancy also known as Lumbar pain usually happens between the 5th and 7th month of being pregnant. This back pain located at and above the waist in the center of the back. Some times, pregnancy pain in the lower back can begin as early as 8 to 12 weeks after getting pregnant.

    How to treat or relieve back pain during pregnancy

    There are several things that you can do to relieve back pain during pregnancy. Here are a few suggestions that a pregnant woman can help to reduce as well as avoid the back pain.

    Following the principles of

    Sleeping on left side is recommended and a pregnant woman must use a support pillow under your knees while sleeping. Avoid sleeping on your back to avoid back pain during pregnancy.

    A pregnant woman is advised to wear low-heeled shoes that have good arch support. Shoes which you choose to wear while you are pregnant must provide adequate support. Supportive waistband, maternity support belts can also be beneficial in treatment of back pain.

    Exercises for the back can help in reducing backache in pregnancy. Keep in mind that only uses exercises that are approved by your health care provider that support the back and abdomen. Prenatal yoga, Light workouts and stretching exercises will aid to ease back pain and also helps in preparing a woman for labor and delivery. Massaging the painful area can also give relief from back pain in pregnancy.

    Upper or lower Back pain during pregnancy is very common and it requires early, proper treatment if arises as severe back pain can bring pregnancy complications.

    How to relieve hernia pain during pregnancy

    How to relieve hernia pain during pregnancy

    How to relieve hernia pain during pregnancy:

    Feeling like you need many hands to support your belly at this point in your pregnancy? If you are feeling pain in the abdomen, belly button or groin area, a beginning hernia may be the culprit. Immense pressure on the abdominal walls during pregnancy can often times be enough to cause fatty tissue or intestine to protrude (pop) through a weak area of the abdominal muscle wall. This can result in an Inguinal hernia: bulge in the groin area, Abdominal hernia: bulge in the abdomen (besides the large baby bulge), Umbilical hernia: bulge on the bellybutton, or Femoral hernia: bulge on the inner leg near the groin. These can all be very painful and impair walking.

    Many people may tell you there is nothing you can do for hernia pain and to withstand it until the baby is born. Relief is possible. A compression hernia support band can relieve pain and prevent the hernia from becoming larger. I experienced inguinal hernias while pregnant and wearing a support band made all the difference in the world. Without support I was not able to walk properly. With support I felt normal and was able to play with my kids again.

    What can you do to relieve hernia pain in pregnancy:

      • Wear a Pregnancy hernia support band! Relief will come immediately. Since we live on a planet with lots of gravity there is a constant downward pull on the developing hernia. To counter act the effect of gravity add Compression Therapy Groin bands to help support the hernia so it does not get worse.
      • Avoid lifting or if that’s impossible avoid holding a child for long periods of time while standing (sounds impossible if you have little ones, but bend down and talk to them, sit side by side, have them sit in a ‘big person chair’ at the table if you are working in the kitchen, you may have to get creative.
      • Rest your hernia–lay down and take the pressure off at night, support your belly with a pillow and place a pillow between or under your knees.
    • Have your husband/significant other lift for you: leave heavy groceries or boxes in the car for him/her to bring in. Let them know you are in pain. If you are alone, get a folding shopping cart and wheel your groceries, etc. into the house.

    Hernia surgery after pregnancy may be necessary depending on the severity of the hernia, check with your doctor. My inguinal hernia went away, only to return again in my 3rd pregnancy, but never to return there after, I am almost 50.

    C. Christensen has a Masters degree in Science Education and a Bachelors of Science in exercise physiology. She currently works in the maternity field educating women, doctors, and midwives on holistic methods of healing pregnancy discomforts.

    По материалам:

    Http://www. newhealthguide. org/Back-Pain-After-Pregnancy. html

    Http://howtorelievesciaticapainlks. wordpress. com/

    Http://nehasadana. expertscolumn. com/article/how-treat-upper-and-lower-back-pain-during-pregnancy

    Http://babybellyband. com/how-to-relieve-hernia-pain-during-pregnancy/

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