As a new mother, you are already adjusting to the many changes that come with caring for a newborn, but if you are also dealing with persistent back pain post pregnancy, it can make everything feel even more overwhelming.
Postpartum back pain is a common issue many women face after childbirth. It can stem from various causes, including changes in posture, hormonal fluctuations, and physical strain during labor. The pain can affect your ability to care for your baby and may linger long after delivery.
In this blog, let’s explore the main reasons behind postnatal back pain and practical tips to manage and alleviate the discomfort so you can feel more comfortable and enjoy this special time with your little one.
Common Causes of Postpartum Back Pain
Post-pregnancy back pain can occur because of several reasons. During pregnancy and childbirth, the body undergoes major changes that affect the spine, muscles, and ligaments.
1. Hormonal Changes
During pregnancy, the body produces the hormone relaxin. It loosens ligaments to prepare for childbirth. While this is necessary for delivery, it leads to instability in the spine and joints, resulting in pain after pregnancy.
2. Weight Gain
The added weight during pregnancy stresses the lower back, especially in the last trimester. This weight shift can cause lingering back problems after delivery.
3. Posture and Body Mechanics
The strain of carrying and breastfeeding the baby can lead to poor posture, exacerbating back pain postpartum.
4. Weak Core Muscles
Pregnancy stretches the abdominal muscles, leading to weakness and instability in the core, which can contribute to back pain.
5. Labor and Delivery
The process of giving birth can be physically taxing on the back. Positions during labor, pushing, and the physical trauma of delivery (especially after a cesarean section or epidural) can all play a role in back pain post-pregnancy.
Types of Back Pain After Pregnancy
Back pain after giving birth is a common issue experienced by new mothers. Knowing the types of back pain post pregnancy helps identify the cause and seek appropriate treatment:
Lower Back Pain After Pregnancy
- Cause: Strain from the additional weight gained during pregnancy, hormonal changes, and weakened abdominal muscles that shift the body’s center of gravity.
- Symptoms: Dull or sharp pain localized in the lower back, which can worsen with movement or prolonged sitting.
- Treatment: Strengthening exercises, posture correction, and gentle stretches.
Upper Back Pain After Pregnancy
- Cause: Poor posture while breastfeeding, carrying the baby, or performing daily tasks.
- Symptoms: Tightness and discomfort in the shoulders and upper back, often accompanied by headaches.
- Treatment: Ergonomic support while feeding, stretching exercises, and massage therapy.
Pelvic Girdle Pain (PGP) After Pregnancy
- Cause: Loosening of the pelvic joints during pregnancy due to the hormone relaxin and the stress of childbirth.
- Symptoms: Pain in the pelvic region, lower back, hips, or thighs, extending down to the groin area.
- Treatment: Pelvic floor exercises, physiotherapy, and supportive belts.
Sacroiliac Joint Pain After Pregnancy
- Cause: Misalignment or inflammation of the sacroiliac joint, which connects the spine to the pelvis, caused by pregnancy-related strain.
- Symptoms: Sharp, stabbing pain in the lower back or buttocks, often radiating to the legs.
- Treatment: Chiropractic adjustments, core-strengthening exercises, and heat therapy.
Sciatica After Giving Birth
- Cause: Compression or irritation of the sciatic nerve due to weight gain, poor posture, or muscle imbalances during pregnancy.
- Symptoms: Shooting pain that originates from the lower back or buttocks and radiates down the legs, often accompanied by numbness or tingling.
- Treatment: Gentle yoga, physical therapy, and proper body mechanics.
Chronic Back Ache Post Pregnancy
- Cause: Prolonged strain on the back due to a lack of postpartum recovery, unresolved muscular or ligament issues, or persistent poor posture.
- Symptoms: Persistent pain lasting more than six months post-delivery.
- Treatment: A combination of medical evaluation, physiotherapy, and lifestyle modifications.
How Long Does Postpartum Back Pain Last?
Usually, postpartum back pain gets better within a few months after delivery, though a few women may continue to have pain for longer.
In case you had back pain before or during pregnancy, then you are more likely to have persistent back pain after giving birth, too, particularly if your pain was severe or started relatively early on in your pregnancy. Also, being overweight increases the risk of chronic back pain.
Further, if you have lingering postpartum back pain, mention it to your doctor at your postpartum check-up to refer you to a physical therapist or a back pain specialist who will teach you exercises to strengthen your core and back muscles.
How to Control Back Pain After Pregnancy?
The following are some tips to help you get relief from postpartum back ache:
Home Remedies for Back Pain Post Pregnancy
- Ice and Heat Therapy: Applying an ice pack during the first few days after delivery can reduce inflammation. After that, heat packs can help soothe sore muscles and improve blood circulation.
- Massage: A gentle back massage from a partner or therapist can relieve muscle tension and reduce discomfort.
- Epsom Salt Baths: Soaking in a warm bath with Epsom salts can help ease muscle pain and reduce inflammation.
Exercises and Stretching to Reduce Back Pain Post Pregnancy
Gentle exercises and stretching strengthen the muscles and relieve lower back pain postpartum. Key exercises include:
- Pelvic Tilts: Strengthen the lower back and abdominal muscles.
- Cat-Cow Stretch: Gently stretch the spine and relieve tension in the back.
- Knee-to-Chest Stretch: Relieve lower back pressure by stretching the lower back and hips.
Always consult your doctor before starting any exercise to ensure it is safe and appropriate for your condition.
Correcting Posture to Reduce Back Ache After Pregnancy
Posture plays a huge role in managing post-pregnancy back pain. Correcting posture while breastfeeding, carrying your baby, and even sitting at the computer can significantly reduce back strain. Make sure to:
- Keep your shoulders back and avoid slouching.
- Use supportive chairs with proper lumbar support.
- Avoid twisting your spine when picking up the baby or other heavy items.
Supportive Gear
Supportive gear like a postpartum support belt or a lumbar roll can help provide stability and reduce strain on your back. Special ergonomic baby carriers can also reduce the risk of backache postpartum by evenly distributing the baby’s weight across your body.
Medical Interventions
If home remedies and exercises don’t provide relief, there are several medical interventions to consider:
- Physical Therapy: A physical therapist can create a personalized exercise plan to address your specific back pain.
- Chiropractic Care: Chiropractic adjustments may help align the spine and ease pain.
- Pain Relief Medications: Over-the-counter medications like ibuprofen may help manage inflammation and pain. Always check with your doctor before taking any medication.
How to Prevent Back Pain After Pregnancy?
1. Practice Good Posture
Poor posture causes muscle strain, so be mindful of how you carry your body. Sit on a comfortable chair while feeding your baby. Further, if you are nursing, bring your baby to your breast instead of hunching over to their level. Bend your knees and crouch to pick up objects or your child, and refrain from lifting anything heavy to keep the stress off your back.
2. Use Supports
A lack of proper support partially causes back pain. When sitting and lying down, use pillows to support your back and arms, and prop your feet up with a footrest. Avoid standing long, but look for a low stool or flat object if needed. Put one foot on the support to shift some weight off your back.
3. Do Postpartum Exercises
A good workout relieves back pain even if you don’t feel up for it. Gentle exercises strengthen your core and help in postpartum recovery. Take short and slow walks and do some mild stretches. Yoga poses like pelvic tilts are useful for restoring weakened or damaged muscles.
4. Take Time to Relax
Your body has undergone a few drastic changes, so besides mild exercise, give yourself a break. Practice self-care and take some time out of every day to relax. While your family members, partner, or friend are spending time with the baby, get a massage or soak in a warm bath.
If the pain is extremely bad, rotate hot and cold packs on the affected area and focus on taking deep, even breaths.
5. Seek Treatment
Ask your doctor about referring you to a pain treatment specialist. Professional solutions like pain coping strategies and physical therapy help manage your symptoms effectively. With regular sessions, you will achieve pain relief and learn how to avoid back strain in the future.
Special Cases of Post Partum Back Pain
1. Cesarean Delivery
A cesarean section (C-section) is a major abdominal surgery that can lead to back pain due to various factors, including surgical strain, posture changes, and recovery complications.
Causes
- Post-Surgical Strain: The incision and subsequent healing process can weaken core muscles, forcing the back to compensate, leading to discomfort.
- Restricted Movement: Limited mobility during the initial recovery phase can result in stiffness and strain in the back.
- Scar Tissue: Adhesions or scar tissue from the surgery may occasionally cause referred pain in the lower back.
Symptoms
- Persistent lower back pain near the surgical area.
- Pain aggravated by prolonged sitting, standing, or bending.
Management
- Gentle Exercises: Gradually reintroduce low-impact exercises, such as pelvic tilts and walking, to strengthen the core and support the back.
- Posture Awareness: Use supportive pillows while breastfeeding and adopt proper posture to reduce strain.
- Heat Therapy: Warm compresses can alleviate stiffness and improve circulation around the lower back.
- Consult Your Doctor: If the pain persists or worsens, consult a healthcare provider to rule out complications like infections or deep scar adhesions.
2. Epidural
Epidural anesthesia is commonly used for pain relief during labor, but some women report back pain afterward, particularly around the injection site.
Causes
- Needle Insertion: The epidural involves inserting a needle into the lower back, which can sometimes lead to localized tissue irritation or nerve sensitivity.
- Muscle Strain: Prolonged labor positions during the epidural administration may strain the back muscles.
- Post-Dural Puncture Headache (Rare): In rare cases, epidurals can cause headaches and referred back pain if spinal fluid leaks.
Symptoms
- Tenderness or soreness at the injection site.
- A dull, aching pain in the lower back may persist for weeks.
- In rare cases, radiating pain or tingling in the legs.
Management
- Localized Heat Therapy: Apply warm compresses to the injection site to reduce soreness.
- Back Strengthening: Gradual exercises to strengthen the back muscles can help alleviate discomfort.
- Massage: Gentle massage therapy can relieve tension in the surrounding muscles.
- Medical Attention: Persistent or worsening pain may require evaluation to rule out nerve damage or infection.
FAQs About Post Partum Back Pain
It’s possible for some women to experience spinal pain after delivery or lower back aches as a result of an epidural. However, most cases are temporary and resolved within a few weeks.
For lower back pain after pregnancy, focus on exercises that strengthen the core, practice good posture, and consider seeing a physical therapist for personalized treatment.
Yes, lower back pain 2 years after pregnancy can persist, particularly if there were complications or if recovery wasn’t appropriately managed. If back pain continues, seeking professional medical advice is recommended.
Postpartum back pain is common due to factors like hormonal changes, weakened abdominal muscles, physical strain during pregnancy and delivery, and poor posture while caring for your newborn. These factors can stress your spine and back muscles.
Yes, cesarean delivery can lead to back pain due to surgical strain, weakened core muscles, and restricted movement during recovery. Ensuring proper posture and engaging in gentle postpartum exercises can help alleviate discomfort.
Yes, exercises like pelvic tilts, cat-cow stretches, and walking can help strengthen your core and relieve back pain. Always consult your doctor before starting an exercise routine postpartum.
Conclusion
Back pain after pregnancy is a challenging but common condition. By understanding its causes and following effective relief strategies, you can recover more quickly and reduce the risk of long-term discomfort. Whether you are dealing with a sore back after pregnancy or more severe back spasms after giving birth, the right combination of self-care, professional treatment, and preventative measures can help you feel better and enjoy your time with your new baby.
