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Post Birth Back Pain Relief: Practical Strategies for New Mums

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Post Birth Back Pain Relief: Practical Strategies for New Mums

While motherhood brings immense joy and fulfillment, it can also bring about physical challenges including back pain, especially after labour with many new mothers experiencing back discomfort due to the physical demands of pregnancy and childbirth. However do not despair! There are lots of practical strategies and guidance to help you alleviate and manage back pain after labour.

Understanding the Causes of Post-Labour Back Pain

Back pain after labour can be attributed to several factors:

  • Hormonal Changes: The body releases hormones during pregnancy and childbirth that loosen ligaments and joints, potentially causing instability and pain.
  • Labour and Delivery: The physical strain during labour, including pushing and holding positions for an extended period, can lead to muscle fatigue and back pain.
  • Epidural or Spinal Block: If you received an epidural or spinal block for pain management during labour, it may cause temporary back discomfort.
  • Posture: Breastfeeding, caring for your newborn, and lifting may result in poor posture, contributing to back pain.

Now, let's explore ways to alleviate post-labour back pain:

  1. Rest and Recovery

Adequate rest is crucial during the postpartum period. Ensure you get enough sleep and rest whenever you can (appreciate this is not always the easiest with a newborn!). Try to avoid overexertion and delegate physical tasks to supportive friends and family members whenever possible. 

  1. Gentle Postpartum Exercises

Engaging in gentle postpartum exercises like pelvic tilts, Kegel exercises, and gentle stretches can have a huge impact in rebuilding core strength and reducing back pain. It's important only to do exercises in line with your medical advice. 

  1. Supportive Posture

Maintain good posture while breastfeeding, holding your baby, or engaging in activities. Use pillows or a nursing pillow to provide proper support to your back.

  1. Heat and Cold Therapy

Apply a heating pad or warm compress to alleviate muscle tension and soreness. Alternatively, cold packs can reduce inflammation. Use them in 15-20 minute intervals as needed.

  1. Lifting Techniques

When picking up your baby or objects, bend your knees, keep your back straight, and avoid twisting your spine to prevent back strain.

  1. Pelvic Floor Rehabilitation

You could consider seeing a physiotherapist who specialises in pelvic floor/ postpartum to address pelvic floor dysfunction, which can contribute to back pain. They will be able to advise you on strengthening exercises and also assess for diastasis recti (separation of the 2 muscles that run down the middle of your stomach during pregnancy - often due to the growing womb pushing them apart)

  1. Massage Therapy

Gentle back massages from a partner or a professional can help relax tense muscles and provide relief from back pain.

  1. Hydration and Nutrition

Proper nutrition and hydration are essential for healing and muscle recovery. Consume a balanced diet and stay well-hydrated.

10. Consult a Healthcare Professional

If your back pain persists or worsens despite trying these remedies, consult your healthcare provider. They can assess your condition and recommend tailored treatments or further evaluation if necessary.

Back pain after labour is a common issue that many new mothers face, but it doesn't have to be a constant burden. With the right strategies, including those listed above, you can alleviate and manage post-birth back pain effectively. Remember that your well-being is essential for your baby's care, so prioritise self-care and seek help when needed to enjoy this special time with your newborn to the fullest.

 

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