How can you avoid back pain following childbirth?

Your baby was born, and you likely assumed that the back pain would subside following delivery. Almost half of pregnant women have back pain, which often subsides within a week or two. However, this back ache frequently recurs following labor. Unfortunately, becoming a mother is frequently accompanied by back pain.
How can you avoid experiencing lower back discomfort following childbirth? We share ten techniques for avoiding back problems following pregnancy!

Why do you suffer from back discomfort following pregnancy?

Many new mothers ask why they frequently continue to experience back pain following pregnancy. To begin, there is no reason to panic if you continue to endure prolonged back discomfort following labor. Numerous studies indicate that about 50% of women experience back discomfort, typically in the lower back, in the first few months after giving birth. Therefore, take a deep breath and consider why you are experiencing back pain following pregnancy.

  1. Your uterus swells and your abdominal muscles weaken during pregnancy. As a result, the lower back is drawn forward, placing additional tension on the back. This is why, while pregnant, you may have back pain.
  2. Improper posture during pregnancy can contribute to a hurting back.
  3. Increased hormone levels can also contribute to lower back pain during pregnancy. Your body produces progesterone and relaxin hormones throughout pregnancy. These are important to facilitate the baby’s passage through the pelvic ring during birth by loosening the ligaments and joints of the pelvic bone. These hormones, together with the physical changes that accompany them, might result in prolonged back and pelvic pain following labor.
  4. Being overweight puts additional strain on your back muscles, which results in persistent pain.
  5. Your body changes dramatically during and after pregnancy. The birth process is very strenuous, placing a great deal of tension on your lower back.

When does low back discomfort subside following childbirth?

Typically, the low back pain subsides within six months of delivery, as the elevated hormone levels normalize. Additionally, your body recovers within a few months of childbirth, and your back pain automatically subsides.
Back and pelvic pain can remain for up to a year after delivery in some situations. This is due to the physically demanding responsibilities performed by a new mother. But don’t fret too much about back discomfort a year after delivery; we’ve got ten recommendations for you on how to avoid it. They are approaching!

Suggestions for avoiding postpartum back pain

1 – Continue walking, walking, and walking
While walking may be the last thing on your mind when you have low back pain, walking is the safest kind of exercise for your body. After a normal birth, you can immediately begin walking. Additionally, you can begin walking pretty fast following a caesarean operation.

2 – Postpartum back pain? Exercise!
Consult your physician regarding the appropriate time frame for beginning pelvic tilt exercises following childbirth. The pelvic tilt exercise is quite simple. Lie on the floor, knees bent, feet flat on the floor. Then contract your abs and slightly raise your pelvis. Maintain this stance for ten seconds. This practice should be repeated ten times. Always pay close attention to your body. If you feel discomfort or severe pain, pause. Additionally, yoga activities can be used to improve tense muscles.

3 – Retain a healthy body weight
Attempt to regain your usual body weight following delivery. After pregnancy, it is critical to maintain a balanced diet. Additionally, this will assist you in achieving and maintaining your optimum weight.

4 – Use a knee pillow while sleeping
Avoid allowing pain to disrupt your sleep. Do you like to sleep on your side? Then slip a pillow between your knees to adjust your hips while sleeping.

6 – Allow for rest.
Regardless of how active you are or wish to be, postpartum is also a time to relax your body.

7 – Properly hold your infant
Avoid carrying your infant on one hip for an extended period of time, as this puts additional strain on the back muscles.

8 – Avoid wearing heels
Say “no” to stilettos. After having birth, refrain from wearing high heels for a few months. This is detrimental to your posture, since it places additional tension on the lower back.

9 – Soak in a hot bath
Without a doubt, say yes to a warm bath. Avoid showering in cold water since it strains the muscles and might exacerbate back pain. A warm bath actually relaxes stiff muscles, alleviating lower back pain during labor.

ten – Practice Breathing Exercises
Take a deep inhale, contract your abs, hold for a count of three, and then gently exhale. Breathing exercises promote a sense of well-being and positivity while also relieving the discomfort associated with back pain.

This information is coming from the source, rugpijn na bevalling from the innovating website Cryless. Cryless has solutions for you. Check also Neobrera for more information.

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