Is back pain common after pregnancy? Is back pain common after pregnancy?: Are you suffering from back pain after pregnancy? You may be worried about
Is back pain common after pregnancy?
Is back pain common after pregnancy?: Are you suffering from back pain after pregnancy? You may be worried about long-term damage. If so then you need not worry.
Postpartum back pain is temporary, and it is very common. About half of women experience back pain within a few months of giving birth.
This is because the uterus expands during pregnancy, putting pressure on the back and weakening the abdominal muscles. You can reduce pain with measures such as light exercise, good posture, or massage therapy.
This article will tell you in detail how to deal with postpartum back pain. Let’s explore.
Exercise may seem counterintuitive, but moving your body can help reduce pain.
To relieve postpartum back pain, you need to strengthen your pelvic core. Overall, the term ‘core’ refers to the major muscle groups that cover your pelvis, lower back and abdomen.
These muscle groups support your spine. They are also responsible for almost every move you make. However, muscle tears can occur during and after pregnancy. As a result, you may experience swelling and general pain.
To solve the problem, strengthen the muscle tissue through regular exercise.
That said, not all women are drawn to physical activity. Consider the following factors:
- Your activity level before pregnancy: If you were not very active before your pregnancy, you may find it difficult to engage in vigorous exercise. So start with light physical activity. From there, you can work your way up to more vigorous activities.
- You had a cesarean or vaginal birth: Health experts recommend light exercise after a vaginal birth. However, if you had a C-section birth, check with your doctor before engaging in any physical activity.
- Do you have diastasis: This happens when your stomach pulls apart during pregnancy or the birth process. Therefore, you should avoid physical activity until you see a medical professional. Diastasis is a common problem, but if the separation is larger than two fingers you should see a doctor.
- A physical therapist can also recommend the best exercises. Check out this page to learn more about physical therapy.
Kegel exercises are significant because most women can do them after pregnancy. In fact, you can do Kegel exercises immediately after delivery.
That said, check with your healthcare provider first. Kegel exercises include:
Identifying the correct muscle: You can find the correct muscle group by holding your back while urinating.
Find the right position: You can find the best position for you. However, beginners should sleep on their back first.
Tighten the muscles: Tighten your pelvic muscles as if you are picking up marbles. Hold for three seconds at a time and rest for three seconds.
Overall, aim to do three sets of 10 to 15 routines per day. Focus on your breathing, and on tightening the muscles of the lower pelvis.
Do not arch your hips, stomach or thighs. Also, don’t hold your breath during exercise. Instead, hold your breath.
You can also strengthen your core muscles through daily activity. If you’re lifting something, for example, lift it from your knees instead of your back. This technique will put less stress on your muscles, helping them recover faster in the process.
Also, maintain proper posture at all times. Good posture usually involves standing up straight and keeping your shoulders back. Also, avoid leaning forward.
Postpartum epidural back pain
Epidural back pain can cause lower back pain. This type of pain scares many women, thinking that they will have to deal with back pain for a long time. However, the pain usually goes away within a week.
You can regularly apply heat or ice to relieve pain. Heat or ice will relieve any type of postpartum back pain.
In addition, you can take acetaminophen or ibuprofen to deal with the pain. However, if you are taking any medications, talk to your doctor before taking pain medications.
Massage therapy can provide short-term pain relief, especially for back pain. Professional massage can help you in the following ways:
- Increase milk production
- Reduce swelling
- Regulation of hormones
- That said, finding the right massage therapist is important.
Above all, they must be licensed and have experience working with postpartum women. You can get a professional massage at a physical therapy center.