Motherhood is a beautiful journey, but it can bring unexpected physical challenges, one of the most common being postpartum back pain. This discomfort can range from mild lower back pain postpartum to more intense symptoms like sacroiliac joint pain or pelvic girdle pain. With proper understanding and strategies, you can alleviate this pain and focus on your postpartum recovery. In this blog, we’ll explore the causes of postpartum back pain, how to address it, and when to seek professional help.
What is Postpartum Back Pain?
Postpartum back pain is a common condition that affects the lower back, upper back, or pelvis after childbirth. It’s caused by the physical and hormonal changes of pregnancy and delivery, compounded by new habits of caring for your baby. This type of pain can impact your ability to engage in daily activities and even disrupt your sleep.
Approximately 33% of women recall experiencing severe acute postpartum back pain within the first week after delivery, with an average pain intensity rating of 7 out of 10 on a pain scale. This early stage of postpartum recovery often highlights the physical strain placed on the back during pregnancy and childbirth.
How Long Does Postpartum Back Pain Last?
The duration of postpartum back pain varies. Some women experience relief within a few weeks, while others struggle with persistent low back pain for months. Contributing factors include muscle weakness, diastasis recti (a separation of the abdominal muscles), and unresolved pelvic girdle pain. Proper intervention, such as postpartum back pain exercises and relaxation techniques, can significantly improve recovery.
Common Causes of Postpartum Back Pain
The physical and lifestyle changes during pregnancy and new motherhood set the stage for postpartum back pain. Let’s break down the main contributors.
Physical Changes During Pregnancy
Pregnancy changes a woman’s body to support the growing baby. These changes, such as hormonal shifts, weight gain, and alterations in posture, can significantly impact the spine and surrounding muscles. Understanding how these physical adaptations contribute to postpartum back pain can help new mothers address the root causes effectively.
- Hormonal Changes and Joint Instability: During pregnancy, increased levels of the hormone relaxin loosen the ligaments in your pelvis to prepare for delivery. This leads to joint instability and muscle overwork as your body compensates, which can cause posterior pelvic pain.
- Weight Gain and Posture Alteration: The weight gain during pregnancy shifts your center of gravity, leading to lordosis (an exaggerated inward curve of the spine). This causes muscle imbalance and strain, resulting in lower back pain postpartum.
New Motherhood Habits
Caring for a newborn often introduces new routines and repetitive movements that strain the back and other parts of the body. Activities like feeding, carrying, and soothing the baby, if done without proper posture or technique, can exacerbate postpartum back pain. Identifying and adjusting these habits is a key step toward long-term relief.
- Poor Posture While Breastfeeding: Slouching during breastfeeding or bottle-feeding leads to posture alteration and muscle tension in the upper back and shoulders.
- Carrying and Lifting the Baby Incorrectly: Using improper lifting techniques or repetitive movements can strain the pelvic muscles and spine, causing back pain postpartum.
Labor and Delivery Strain
Childbirth is a physically intense process that places significant stress on the body. Whether through a vaginal delivery or a C-section, the muscles, joints, and nerves endure substantial strain that can lead to lingering discomfort. Recognizing the impact of labor and delivery on the body is essential for managing postpartum back pain and promoting recovery.
- Physical Stress of Childbirth: Vaginal delivery can strain muscles and joints, causing muscular dysfunction and posterior pelvic pain.
- Recovery from Epidurals or C-Sections: Epidural injections, while helpful for pain relief during labor, may lead to persistent low back pain or muscle tension. C-section recovery can also prolong muscle weakness and restrict muscle activation patterns.
Tips for Relieving Postpartum Back Pain
Taking proactive steps can help alleviate postpartum back pain and promote recovery. These strategies target muscle imbalance, reduce strain, and improve posture correction.
Focus on Good Posture
Maintaining good posture is essential for alleviating postpartum back pain. Incorporate ergonomic adjustments into your daily routine, such as using lumbar support cushions or supportive belts and pillows, to ensure proper alignment while sitting. Avoid excessive slouching during feeding or other tasks by keeping your spine in a neutral position, which can significantly reduce strain on your back and improve overall comfort.
Gentle Exercises and Stretches
Incorporate postpartum back pain exercises like pelvic tilts and bridges to strengthen the core and lower back. Gentle stretches, such as the cat-cow pose, can help reduce stiffness and enhance mobility. Low-impact exercises like walking are especially beneficial, as they improve circulation and promote gradual strengthening.
Research indicates that pregnant women who experience low back pain and engage in a combination of educational programs and physical therapy report significant improvements in pain management and overall function. This highlights the importance of structured postpartum recovery programs that include physical therapy to restore muscle strength and alignment effectively.
Practicing Proper Body Mechanics
Adopting proper body mechanics is crucial for preventing and managing postpartum back pain. Use correct lifting techniques, such as bending at the knees instead of the waist, to minimize strain on your back. When holding your baby, keep them close to your body to ensure better weight distribution and reduce the risk of muscle strain or injury. These small adjustments can make a significant difference in protecting your back during daily activities.
Ice and Heat Therapy
Use ice packs to reduce inflammation and follow with heat packs or a warm bath to relax tense muscles. Alternating between cold and heat therapy can improve blood circulation, enhance muscle recovery, and provide effective relief from postpartum back pain.
Get a Massage
A massage helps alleviate muscle tension and stress management. Opt for a therapist skilled in postpartum recovery to address muscular dysfunction and pelvic girdle pain.
Consider Doing Relaxation Techniques
Engage in relaxation techniques like deep breathing or meditation to lower chronic stress, which can worsen physical discomfort. These practices not only promote mental well-being but also help relax tense muscles, reducing overall postpartum back pain.
Consider Physical Therapy
A one-on-one PT session can target specific issues like multifidus muscle dysfunction, diastasis recti, or muscle imbalance. Therapists may also recommend pelvic floor exercises or interventions such as osteopathic manipulative therapy or interventional pain management for severe cases.
When to Seek Medical Help for Postpartum Back Pain
While most cases of back pain postpartum resolve with self-care, there are situations where seeking medical advice is essential. If you experience persistent low back pain or leg pain, numbness, weakness, or loss of sensation, it’s important to consult a healthcare provider. Additionally, if the pain interferes with your daily activities or continues to worsen over time, professional intervention may be necessary. In severe cases, treatments such as diagnostic injections, epidural steroid injections, or radio-frequency ablation might be required to address underlying conditions like bulging discs or sacral fractures effectively.
Get Relief from Postpartum Back Pain with Continuous Motion Physical Therapy
Continuous Motion Physical Therapy offers specialized care for postpartum back pain. Their personalized approach, including restorative neurostimulation and therapeutic joint injections, addresses pain at its source. Schedule a one-on-one PT session to improve muscle activation patterns, enhance coordinated muscle support, and reclaim your mobility.
Conclusion
Postpartum back pain is a common but manageable condition. By focusing on posture correction, postpartum exercises, and stress management, you can accelerate your recovery. Don’t let chronic pain management take away from the joys of motherhood—seek professional help when necessary to ensure a complete recovery.
FAQs
What helps back pain after pregnancy?
Engaging in postpartum back pain exercises, using ergonomic adjustments, and practicing relaxation techniques can significantly relieve postpartum back pain. Incorporating diet and exercise to manage excess weight is also beneficial.
Does walking help postpartum back pain?
Yes, walking is a low-impact exercise that improves circulation, strengthens the lower back, and promotes muscle balance. Start with short walks and gradually increase your duration.
How to sleep with postpartum back pain?
Use a supportive mattress and supportive belts and pillows for proper spinal alignment. Sleeping on your side with a pillow between your knees can alleviate pressure on the lower back and pelvis.
