Back pain during pregnancy and after
Being a parent is a physically demanding job…
Not only are you on your feet for more than 12 hours a day, your body has to cope with the strain of carrying your infant or toddler for most of it.
Unsurprisingly, many new mothers and fathers begin to complain of back pain within a few months of their little one’s arrival.
But there are ways to improve your posture and body mechanics to reduce pain and injury. Regular sessions with an osteopath will also ensure that any weakness is identified and corrected before long-term problems develop.
Back pain during pregnancy
Women are advised to take it easy in the weeks after their baby is born. Fluctuating hormones in the latter stages of pregnancy cause ligaments and joints to temporarily relax. This makes them more prone to injury in the weeks following the birth.
Cesarean section
If you’ve had a cesarean section then it’s very important to follow your doctor’s advice and avoid lifting activity or exercise. Your body needs time to recover from the surgery and over doing it could result in complications.
Protecting your back
One of the best ways to protect your back muscles when carrying your baby is to use the correct lifting technique.
Use your legs rather than your back to lift your child and squat down by bending the knees rather than bending from the waist.
Never twist from the waist while holding your baby, always use your legs if turning to the side.
Injuries often occur when arms are outstretched to lift a child rather than bringing the child close to the centre core before lifting.
Back ache whilst breastfeeding
Many female back complaints originate from breastfeeding. To avoid injury or back strain, keep your back straight while breastfeeding and lift your baby to your breast rather than bending down.
Using an armchair will make it more comfortable and the use of pillows will help you to hold your baby in place without leaning down.
Baby seats
Young babies require a host of heavy objects from car seats and pushchairs through to bulging changing bags.
Many mothers carry car seats on their forearm like a handbag which is causing damage to the back, shoulder and arm ligaments.
Instead, grasp the handle with both hands, bend your elbows and carry the seat in front of you. Try to keep the distance between your stomach and the object you’re lifting to a minimum so that your back is under less strain.
Strengthen core muscles
Exercising to strengthen the core muscles is a good way of protecting your back and other joints in the long-term and will also help to reduce future damage.
If your injury is chronic and affecting your sleep or general quality of life, book an appointment with an osteopath. They will be able to devise a programme to relieve your symptoms and pain.
Don’t suffer from a bad back in silence, book an appointment with us here.
