Are you suffering from a severe back ache after delivery? Does your back hurt when you bend down?
If yes, then please note that lower achy back is one of the most common complaints of mothers who have delivered.
It is due to the physical changes a mother undergoes while the uterus enlarges inside.
The saying goes, “The only way to deal with the pain is to gain the wisdom of dealing with it.”
In this post, we will see some of the best tips that will bring you immediate respite from the agonizing post partum back ache.
How to reduce back pain after delivery ?
Why does your back hurt?
1. Due to the HORMONAL CHANGES your body has undergone for 9 months.
These so called pregnancy hormones have weakened the muscles of your pelvic and the lower back.
2. The GROWING UTERUS displaces the abdominal organs towards the back resulting in a lot of pressure on the back.
3. BAD POSTURE during breast feeding.
HERE ARE A FEW TIPS TO EASE BACK PAIN:
#1 AVOID PRESSURE ON ONE PART OF YOUR BODY:
Avoid carrying your baby on one hip for too long.
When you carry your baby keep alternating.
Don’t exert pressure only on one arm.
Your baby will get heavier and you need to find ways to bear the load.
You can also carry your baby in a “papoose” or baby carrier.
Your baby will love the closeness to your body and it will leave your hands free to do other tasks. Plus the weight will be more evenly balanced.
#2 MAINTAIN A GOOD POSTURE:
Stand, sit and walk straight and erect.
Support your back when sitting with pillows and arm rests so that you don’t slide down into slouch.
Even when feeding, don’t slump over.
#3 WALK AROUND
Immense body pains and the hectic routine with a child won’t ever make you feel like walking around.
But, walking around for a short while is all that your body needs and it may cure your back pain to a great extent.
Walking helps in tightening up the muscles which have loosened during delivery due to the hormonal changes.
#4 EASE INTO EXERCISE:
Tone the tummy- weight on the stomach means weight on the back.
Some of the exercises that doctors recommend are: wall slides and walking.
When you need to pick up anything from the floor, bend from your knees.
#5 TAKE AVOID HIGH HEELS:
Yes, that extra inch makes you look taller and more attractive, but it’s not good for you.
Wedges are ok.
Avoid stilettos and pumps.
#6 WARM WATER BATH
Warm water relaxes the strained muscles of the body.
It helps you to get rid of the muscle pain to a great extent.
Never bathe with cold water after delivery as it will harm you and will strain your muscles further.
A warm oil massage is good.
If you can get the time, have a professional massage done once in a while.
Massages improve blood circulation.
Place a hot water bag, covered with a cloth or a towel (so that it doesn’t burn your skin), on your back.
The warmth can give relief from back pain and muscle aches.
Use it often, especially after feeding .
#9 DON’T OVERLOAD YOUR PURSE/BAG:
Carry only what you really need.
Don’t dump everything you can find in your bag.
Always make sure that the bag you carry is light.
#10 EAT RIGHT
Eating right helps not only to lose weight faster but it also nourishes the body of a mother who indeed needs a proper nutrition.
Eating right also enables you to digest the food easily and ensures proper functioning of the body as a whole.
These tips should be followed consistently in order to help your body recover faster and get back to normal shape.
These tips will surely help you to get rid of constant back pain after delivery.