Back pain is a common problem in postpartum mothers, having spent 9 months and 10 days of being attached to a pregnant belly. Especially for mothers who have a caesarean section, back pain can be even worse. How to reduce postpartum back pain?
Reduce postpartum back pain
Due to during pregnancy, the uterus enlarges and elongates. This weakens the abdominal muscles and changes the mother's posture. The spine is pulled forward, causing the back to become tighter. At the same time the increase in weight makes the muscles and joints more tense, under more pressure.
Hormonal changes during pregnancy can loosen the joints and ligaments that connect the pelvis and spine. Makes you feel unstable and hurts when she walks, stands or sits for long periods of time.
During pregnancy, fetal development requires adequate calcium, phosphorus and other nutrients for the fetus to develop fully. The regular diet of pregnant women does not meet the calcium requirements that both mother and fetus need. From there the body must take calcium from the mother's bones to compensate, causing osteoporosis.
After childbirth, the mother continues to breastfeed, losing again calcium. Causes more severe deficiency, the mother will feel more severe back pain.
Many mothers like to bend over while breastfeeding without paying attention to adjusting their sitting position, or not sitting in a wrong position. Creates fatigue or left posture to the muscles, leading to scoliosis pain in the back.
Also, if you regularly bend over to take care of your baby. For example, when changing diapers, holding and bathing your baby, can also cause fatigue and back pain.
Postpartum women often suffer blood damage, if they do not pay attention to keep their body warm, they are susceptible to cold wind attacks, invading their health, causing excess moisture, pain in the back, bones and joints. all over the body.
5 effective ways to relieve back pain after giving birth
Do housework, take care of children and rest properly, do not overwork, do not do heavy jobs that affect bones, joints and ligaments. Walk gently to circulate blood. During the first 8 weeks after giving birth, mothers should not carry heavy objects to limit the back muscle's load.
The mother should breastfeed properly, avoid leaning down or straining herself. When changing diapers for babies, mothers keep their back straight by placing the baby on a flat level at the height of her waist. Avoid twisting or rotating your body while holding your baby or doing laundry for a long time.
After giving birth, take some time to get a massage. Massage is not only good for health but also has the effect of repelling stress, fatigue, helping spirit comfort, especially postpartum back pain.
Gentle massage sessions on the back, shoulders, and nape area will stimulate blood circulation, effectively reducing aches and pains.
Just a few simple daily exercises, or gentle yoga exercises, also have a great effect in treating postpartum back pain in women.
Mothers lie on their back on the floor or a flat surface, back straight, legs bent, feet on the floor
Hands straighten comfortably, breathe gently, squeeze your stomach, lift your hips up and slowly exhale through your mouth. Hold this for about 3-5 seconds, do about 10 times each time, twice a day.
Yoga, deep breathing, and meditation are all good methods for new mothers with back pain and other stresses associated with childbirth. Close your eyes, take slow, deep breaths, keep your neck and shoulders relaxed, and focus on the movement. Don't let other factors enter your mind. This type of "mindfulness meditation" has been shown to increase relaxation, as well as improve your mood and pain.
Exercise again to relieve back pain after giving birth
In addition to the simple ways to relieve back pain after giving birth above, mothers also need to pay attention to the following things:
Warm baths help the body healthy, reduce back pain, limbs, shoulders and neck pain ..
Eat a full range of nutrients
Note the posture when breast-feeding: sit upright, while nursing, put your feet on a small chair with a moderate height. Babies can change positions for a long time, but they should keep their back straight to minimize back pain ...
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