Back Pain in New Mums

Back pain once you have had a baby is very common. The causes include:

·         softening of the ligaments from pregnancy can take months to return to the pre-pregnant state

·         Poor lifting techniques

·         Poor feeding positions

·         After giving birth your abdominal and core stability muscles are very weak (from 9 months of being stretched) so they are unable to support your spine. 

·         Trauma from labour and delivery

·         Epidural site pain 

What can you do?

·         Heat for pain relief

·         Start core stabilisation training straight away (not sit-ups), see below.

 Continue your prenatal exercise DVD or commence a post-natal DVD taught by a Physiotherapist. (see DVD section)

·         Watch your back especially when lifting

o   Bend with your knees

o   Keep your back straight

o   Tighten your deep tummy  and pelvic floor muscles

o   Keep baby close to your body
o   Avoid twisting

·         Stand tall with tummy tucked in

·         Sit in a good posture when feeding

·         Be sure to use an upright chair and a lumbar support

·         Set your change table up at a good height so that you are not bending over it

·         Use a baby tub on a stand rather than the bath tub

·         Always put the side rail down on the cot to take baby in and out

·         Avoid carrying baby on your hip, use a front carrying sling with a built in back support such as baby Bjorn active

·         Purchase a light pram and adjust handles so that you are not bending over the pram.

·         Squat when lifting toddlers and lift using the power in your legs.

If pain is from an epidural site:  back stretching exercises such as pulling your knees to your chest and heat packs will help.

Abdominal Muscles

The abdominal muscles are stretched and weakened during pregnancy.  This makes them unable to support your spine and it is therefore difficult to maintain a good posture. Strengthening these muscles along with your pelvic floor will help decrease back pain and improve posture.

Core Abdominals:  Lie on your back with knees bent, gently pull your lower abdomen in toward your spine.  Breathe as you hold for up to 10 seconds.  Rest and repeat up to 10 times.  Once you find this easy activate these muscles in different positions and incorporate them into functional activities such as walking and lifting.

Pelvic Tilt:  flatten lower back toward the floor.  Repeat this exercise 5 – 10 times, holding 2-3 seconds while breathing normally.

Disclaimer

Tummies, Mummies and Bubbies have provided these articles for general information only and they should in no way be considered as a substitute for the advice and information your physiotherapist and or doctor will supply about your particular condition. It is recommended that you always seek professional advice.

While every effort has been made to ensure that the information is accurate, Tummies, Mummies and Bubbies accept no responsibility and cannot guarantee the consequences if you choose to rely upon these contents as your sole source of information.