Bringing a new life into the world is a wonderful experience, but it can also be complicated with physical difficulties, particularly when it comes to back and pelvic discomfort. While back discomfort is normal during pregnancy and after childbirth, it’s important to recognize that it’s not something you should simply accept as a natural part of the process. In this article, we’ll look at the most frequent causes of postpartum back and pelvic discomfort and offer practical advice on how to care for your back.
Back Pain Isn’t Just a Pregnancy Complication
Back pain is a common complaint among pregnant women, and if left untreated, it can last into the postpartum period. It’s critical to understand that, while it’s frequent, it’s not normal. Ignoring back discomfort during pregnancy increases your chances of experiencing it after birth. Furthermore, untreated back discomfort can lead to more serious issues in the future.
Back Pain and Pelvic Floor Issues
Pelvic floor problems, which can present in a variety of ways, is a lesser-known link with postpartum back pain. Understanding these symptoms can assist you in identifying and addressing the problem as soon as possible:
Common Complaints Include:
Pelvic Joint Pain
- Buttock or hip pain
- Pubic or groin pain
- Tailbone pain
- Sharp stabbing pain
- Pain when changing positions: sit to stand, stair climbing, rolling in bed, getting out of your bed or car
- Loose and weak joints, which can cause popping or clicking
- Pain that extends to the groin or down the back of the leg
- Feeling as though your leg is “giving way”
Low Back Pain
- Pain worsening when standing for extended periods (postural pain)
- Pain increasing with activities (mechanical pain)
- Feeling fine upon waking, but experiencing a dull ache in the low back that worsens as the day progresses
Taking Action to Combat Back Pain
If you have back pain, you can take the following actions to obtain relief to promote healing:
- Apply Cold and Heat: If you are experiencing severe discomfort, apply an ice pack for 15 minutes. A bag of frozen veggies can be used as a makeshift ice pack. Apply heat to the sore area in 15-minute intervals with a rice bag (2 cups uncooked rice in a cotton sock, microwaved for 60 seconds).
- Consider getting your partner to massage aching muscles to reduce stress and discomfort.
- Exercise Your Core: Perform activities that strengthen your core muscles, which include the pelvic floor, deep abdominal muscles, and deep spinal muscles.
Here are our top suggested exercises for before and after pregnancy:
Taking Care of Your Back
Back pain prevention and management are critical for your overall health. Here are some helpful hints for caring for your back during pregnancy and the postpartum period:
- Maintain Good Posture: When standing or sitting, maintain good posture. Avoid cross-legged sitting or standing on one leg with your hip protruding.
- Engage Core Muscles: During activities and motions, engage your deep core muscles. The pelvic floor, deep abdominals, and deep spinal muscles are among these muscles.
- Take Care of Your Movements: Avoid bending and twisting at the same time. Bend from the knees and hips, not your back, to use good body mechanics.
- Contract Your Deep Core Muscles When Lifting and Exercising: When lifting and exercising, contract your deep core muscles. Squeeze and pull your low abdominal muscles inward while lifting your pelvic floor muscles up and in.
- Maintain Neutral Posture: Maintain a neutral posture for your low back that is neither too flat nor overly arched.
Apply these guidelines consistently during all activities, especially while lifting goods such as weights, your kid, or shopping.
Remember that your health is important, and managing back and pelvic discomfort throughout pregnancy and postpartum can make the experience more comfortable and pleasurable. If you are having persistent pain, don’t be afraid to seek professional help, as early intervention can make a major impact in your overall health and quality of life.