Effective Pain Relief Methods for Postpartum Back Pain
To birth a child is no small feat, but the women who do are often met with long-lasting ailments which result in chronic back problems. Fifty percent of pregnant women report feeling some form of back pain sometime during their pregnancy, which may carry over into the postpartum period. It is something many women experience. Here are a few methods that may help alleviate some of that postpartum pain for new moms who may be experiencing it.
Common Causes of Postpartum Back Pain
According to scientists, pregnancy and childbirth make the female body go through so many stress-hormone changes that one's lower back is touched by it. It can cause a lot of discomfort in their lower back or even other parts of their body when engaging in certain activities.
Pregnancy is one of the most special times in a woman's life, and many transformations occur throughout the process, including body changes that can cause back pain. For instance, a new mom will often gain weight, reduce their level of exercise and various other physiological effects that contribute to back pain.
After giving birth, it can take some time before you're back on your feet again. Many things might hinder a mother in her attempt to care for her child while possibly experiencing backaches. New mothers will benefit from physical therapy treatments during and after pregnancy as they will educate and reinforce positive changes regarding posture, exercise, and overall body maintenance that can resoundingly improve their quality of life during these tough times.
Effective Pain Relief Methods for Postpartum Back Pain
We've put together some effective pain relief methods that can help reduce the postpartum back discomfort you might be experiencing. Before you undertake any exercise or stretching, please ensure that you talk to a qualified medical professional about ways to relax, particularly if you're a first-time mom. Your healthcare provider can educate you on the right ways to stretch and move, what activities are safe for your new body, and which ones aren't recommended while pregnant and breastfeeding.
Focus on Rest and Recovery
One of the best ways to heal from postpartum back pain is by giving your body enough time to rest and recover. As a mother, there are so many things you have to remember and handle that can otherwise hinder your ability to give your body adequate time each day to be rejuvenated. It's important as a mother to take care of yourself first to ease any pain or discomfort you might be having because the health and well-being of your baby and yourself should always be top priorities during this period of time where both can undergo some major changes and transformations.
Take a Warm Bath
Taking a warm bath after a long day can do wonders when it comes to relieving tension in your muscles and easing the pain you may have in your back or body due to childbirth. Creating time during your day for some me-time allows you to get in the needed relaxation essential to staying mentally and physically healthy.
Use a Heating Pad
A relaxing hot bath is always one of the best ways to remove tension in your muscles where you experience pain. However, there are times when taking a warm bath isn't possible or practical, so using herbal heating pads on those days can be great for relief as well.
A heating pad is a great choice for relief if you're dealing with back pain. Unlike hot tubs and saunas, which can lead to higher body temperatures due to their warming effect on your core temperature, using a heating pad will not cause any discomfort in isolated parts of the user's body. When applied correctly, research has shown that it could provide fast-acting therapy for muscle spasms or other chronic conditions such as arthritis.
Try microwaveable heating packs instead of using heating devices. They're also great on days when you don't want to risk forgetting whether or not you left the heating pad on - especially if you happen to fall asleep with it against your body! They get cool in some time and will save you from accidental burns.
Try to Return to a Normal Posture
While it's true that pregnancy alters your posture, there are a few tips you can follow that will help curtail poor posture to make sure it doesn't become the norm. As we have mentioned earlier, one of the things that may happen with poor posture is continuous back pain. To avoid this, try staying away from activities such as breastfeeding and holding your baby in an improper position. In addition, helping maintain a normal upright posture while performing chores inside and out might take some doing on your part, but if you focus on what positions you're taking while standing or lifting as you transfer or shift things around - whether they be objects or aspects of your daily routine; overall healthy habits can improve posture over time.
Avoid Standing for Extended Periods
The next effective way to deal with back pain is that many women can attest to - postpartum back pain. As mothers, we're on our feet a lot, constantly running around here and there and dealing with so many different responsibilities at any given moment. This makes it difficult after a while, but we have something that might be useful. Try to avoid standing for extended periods every once in a while to take some pressure off from all the responsibility you've got on your shoulders, as it may not always be the best option out there for anyone's back health!
Go for a Walk
Although most of the exercises one can do after giving birth are under advisement from a doctor, there are a few physical activities that you can do to help keep moving and make sure that your mind is getting just as much attention as your body. Walking is an easy way to get off the couch and out of the house, which can be quite helpful if you find yourself with days of being confined inside due to weather or other reasons. You surely know how exercise keeps us healthy, especially women, because pregnancy has its ups and downs, so it's important not to let go of specific workout routines when we could be more active than ever before!
Avoid High Heels and Other Types of Uncomfortable Fashion
As an utterly exhausted new mother, you might be considering getting back into the swing of things with some of the more everyday fashion items and clothes in your closet. Still, many women overlook how to prevent post-delivery back pain while wearing heels and other types of clothes. They might look good and match your outfit, but often they cause the wearer discomfort. This can incur post-delivery back pain and medical complications that may require expensive medical procedures to correct after just a few uses. If you want to avoid these types of problems, then it's always best to stick to comfortable clothes that don't force you into compromising positions and shoes that will leave your feet free and relaxed too!
Deep Breathing Exercises
As a new mother, one of the best ways to prevent postpartum back pain is to do some deep breathing exercises during the day. A lot of young mothers have trouble getting ample amounts of help with household chores and other daily tasks to maintain their health and fitness and keep up with their everyday life. Many things can cause tension throughout the day, like housework or simply being out in public and running errands. We know how tiring it gets, which is why you must make time to relax and do some deep breathing exercises at least once per day.
Sleep with a Knee Pillow
Some new mothers fail to realize that improper sleep habits and insufficient rest can cause postpartum back pain. If you find that you want nothing more than to escape your reality after giving birth, consider shopping for a knee pillow that will keep your hips in alignment so you'll be able to wake up free of back pain the next morning.