How Posture Can Help with Post Partum Back Pain...Really.

Postpartum back pain is a common concern for many new mothers, often overshadowed by the joys and demands of caring for a newborn. However, it's a significant issue that can affect daily activities, sleep, and overall quality of life. Understanding the causes and effective strategies for managing postpartum back pain can help new mothers regain strength and comfort as they navigate motherhood. Hopefully, we can arm you with enough info to make adjusting to a new part of life less stressful.

The Prevalence of Postpartum Back Pain

According to studies, 50% to 80% of women experience back pain during pregnancy, and a significant number continue to experience discomfort after childbirth. In a 2015 study published in the Journal of Manipulative and Physiological Therapeutics, it was reported that 68% of women experience back pain in the postpartum period, with one-third of them still experiencing symptoms six months after delivery.

The causes of postpartum back pain are many, and the severity varies. For some women, the pain resolves within a few weeks, while others may experience persistent discomfort lasting for months or even years if not addressed appropriately.

Causes of Postpartum Back Pain

The physiological and biomechanical changes that occur during pregnancy set the stage for postpartum back pain. Some of the primary causes include:

  1. Hormonal Changes: The hormone relaxin, which increases during pregnancy, loosens ligaments and joints, particularly in the pelvic region, to accommodate childbirth. However, this loosening can lead to instability and misalignment in the spine, contributing to back pain even after delivery.
  2. Postural Changes: The weight of the growing baby shifts the mother's center of gravity, causing her to lean backward, which strains the lower back muscles. This altered posture can persist after childbirth, especially as new mothers continue to engage in activities like lifting, bending, and carrying the baby.

  3. Weakened Core Muscles: Pregnancy stretches and weakens the abdominal muscles, including the rectus abdominis and transverse abdominis. Weakened core muscles put additional strain on the back as they are no longer able to provide the same level of support to the spine.

  4. Weight Gain: The average woman gains about 25 to 35 pounds during pregnancy. While some of this weight is lost after delivery, carrying extra weight can continue to place strain on the back, especially if proper posture is not maintained.

  5. Cesarean Delivery: Women who undergo a C-section may experience added back pain due to the surgical procedure, anesthesia, and the healing process. Scar tissue and reduced mobility in the abdominal muscles can also contribute to discomfort in the lower back.

  6. Breastfeeding Posture: Hunching over during breastfeeding or bottle-feeding can strain the upper back, neck, and shoulders. Holding a baby in the same position for long periods can exacerbate these issues.

Addressing Postpartum Back Pain: Treatment and Management

While postpartum back pain is common, there are several ways to manage and alleviate the discomfort. It's important to approach recovery holistically, incorporating lifestyle modifications, exercises, and treatments tailored to your specific needs.

1. Posture Awareness

Maintaining good posture is crucial in preventing and managing back pain. Here are some tips to improve posture:

  • Breastfeeding: Use a pillow to support the baby, so you don't need to lean forward. Keep your back straight and shoulders relaxed.
  • Lifting: Avoid bending at the waist. Instead, squat down, keeping your back straight, and use your legs to lift your baby or other objects.
  • Carrying: Hold your baby close to your body and switch sides frequently to avoid overloading one side of your back.

2. Supportive Gear

Using the right equipment can provide additional support and reduce strain on your back:

  • Postpartum Support Belt: This can help stabilize the core and provide lumbar support, especially for women with weakened abdominal muscles or those recovering from a C-section. However, it's important to note that any passive support or correction device that should only be a temporary thing. Passive support means that you don't have to do anything to hold your body in a position...the device does it for you. While there may be some immediate relief, your body is not strengthening in that position, so you will always be reliant upon the support device. It's best to transition to exercises and an active support device that allows you to strengthen your muscles in the proper position. This is where Baxby can help. 
  • Ergonomic Baby Carriers: Choose carriers that distribute the baby’s weight evenly across your shoulders and hips, relieving pressure on your lower back.

3. Heat and Ice Therapy

Applying heat or ice to the affected area can reduce inflammation and relieve discomfort. Heat packs can relax tense muscles, while cold compresses can numb pain and reduce swelling.

4. Massage and Physical Therapy

Massage therapy can help relieve muscle tension in the back, shoulders, and neck. A professional massage therapist experienced with postpartum clients can target specific areas of discomfort. Additionally, physical therapy can provide personalized exercises and stretches that strengthen weak muscles, improve posture, and reduce pain.

Best Exercises for Postpartum Back Pain

Exercise plays a crucial role in the recovery process by strengthening the core muscles, improving flexibility, and enhancing posture. Here are some gentle, effective exercises that can help alleviate postpartum back pain.

1. Pelvic Tilts 

This exercise strengthens the abdominal muscles and helps realign the pelvis.

  • How to do it: Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for a few seconds and then release. Repeat 10-15 times.

2. Bridges

This exercise targets the glutes and lower back, helping to strengthen the core and relieve back pain.

  • How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a few seconds before lowering your hips back down. Repeat 10-15 times.

3. Child’s Pose

This pose helps to stretch the lower back and hips, relieving tension.

  • How to do it: Kneel on the floor and sit back on your heels. Slowly lower your chest toward the floor, extending your arms in front of you. Hold the stretch for 30 seconds to 1 minute, breathing deeply.

4. Cat-Cow Stretch

This dynamic stretch improves flexibility in the spine and helps relieve tension in the back.

  • How to do it: Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (cow pose). Exhale as you round your back, tucking your chin toward your chest (cat pose). Repeat 10-15 times.

5. Kegel Exercises

Strengthening the pelvic floor muscles can indirectly help with back pain by improving core stability.

  • How to do it: Contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold for a few seconds, then relax. Repeat 10-15 times.

6. Postpartum Plank

Once you have regained some core strength, planks are excellent for strengthening the entire core.

  • How to do it: Start in a modified plank position on your forearms and knees. Keep your body in a straight line from your head to your knees. Hold the position for 10-15 seconds, gradually working up to longer holds as your strength improves.

When to Seek Medical Help

While most postpartum back pain resolves with time and proper care, there are instances where it may be necessary to seek medical advice:

  • Pain persists for months despite self-care measures.
  • Numbness or tingling in the legs, which could indicate nerve compression.
  • Severe pain that worsens over time or interferes with daily activities.
  • Inability to control bladder or bowel movements.

If you experience any of these symptoms, it's important to consult a healthcare provider for a thorough evaluation and appropriate treatment.

References:

  1. Kanakaris, N. K., et al. (2011). "The Incidence and Outcome of Postpartum Low Back Pain: A 10-Year Population-Based Study." Journal of Manipulative and Physiological Therapeutics.
  2. McGill, S. M., et al. (2015). "Pelvic Floor Muscle Dysfunction and Low Back Pain: Overlap and Rehabilitation Strategies." Journal of Women's Health Physical Therapy.
  3. Panicker, J., et al. (2018). "Postpartum Exercise: A Guide to Rebuild Strength and Flexibility." Journal of Pregnancy and Postnatal Care.
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