Back pain after giving birth? calm down, here are 5 ways to fix it

Changes in your body during pregnancy can change your posture, which puts additional strain on your back. Joints and ligaments can also be weakened by changing hormones. This factor ultimately causes back pain during pregnancy, even after childbirth.

The process of childbirth involves many muscles of the body that are not normally used, especially if labor is prolonged. Pressure on the joints, sore muscles, as well as fatigue from childbirth and the responsibility of caring for a newborn can worsen your condition.

How to deal with back pain after childbirth

Back pain usually lasts for the first few months after delivery. In order not to interfere with your activities, here are some tips that can be done.

1. Exercise lightly

Moderate exercise can help tighten the abdominal and back muscles that are sore after childbirth. The safest form of exercise that you can do right away is to walk short distances for a few minutes a day.

After you are allowed to do your usual activities, you can try pelvic movements, stretching, or yoga to strengthen and flex your body muscles. Do it for ten minutes every day until your back condition improves.

In addition, try to reduce your weight to normal. Because excess weight can increase the pressure on your back

2. Hold the baby appropriately

The wrong body position when holding the baby will burden your back and cause pain. When lifting the baby off the floor, don't bend your waist. Squat down, tighten your abdominal muscles, bend your knees, and lift your body weight with your leg muscles.

You are also not advised to reach out when you want to lift the baby's body. Bring him to your chest first before carrying him. Keep your body from slouching to avoid the back pain that often comes after childbirth.

3. Maintain posture

Maintain your posture when standing or sitting. Do not lean towards the baby while breastfeeding, but rather sit up straight. Choose a chair with a comfortable back. If necessary, use a pillow to hold your back and a small stool as a footrest.

Try to get enough rest. During sleep, lie on your back in a comfortable position. Use a soft pillow to keep your head higher than your body. Get used to using this position to heal back pain after childbirth.

4. Use the natural way

Taking care of a newborn baby is time consuming. Fortunately, there are several ways to reduce back pain that can be done at home after giving birth. The following include:

• Using a warm compress or cold compress on the back that hurts.
• Get a back massage.
• Soak in warm water.
• Perform relaxation techniques to reduce pain and discomfort.

5. See a doctor

This is the last step if the back pain you feel after giving birth doesn't go away independently. You can take pain relievers such as ibuprofen or paracetamol, but use as directed by your doctor.

Specialized physical therapy or alternative medicine such as acupuncture and chiropractic may also be options. However, keep in mind that you must first consult with your doctor before undergoing it.

Back pain that appears after childbirth does not only interfere with daily activities. These health problems can also prevent you from taking care of your newborn baby.

However, don't let back pain prevent you from interacting with your little one. Try to do the various tips above until you find a way that best suits your current body condition.

x