You will experience back pain during pregnancy and also after that. You will probably be disappointed if you were expecting this pain to subside after delivery. The intensity of back pain can range from mild to severe. It may vary from person to person. The back pain decreases as the joints are tightened, muscles get toned and your body regains strength. The pain will go away slowly as your body goes back to normal. Usually this back pain goes away within six months after delivery. It is at this time that the level of relaxin hormone goes back to normal and your body has considerably healed.
You don’t have to keep bearing this pain. In the mean time you can make use of the following tips and find back pain relief:
- Hot water bath or hot compress: A warm water bath can sure help in relaxing your strained muscles and give you relief from muscle pain. It is only best to avoid taking a bath with cold water soon after delivery as it strains your muscles. You can even use a hot water bag to find relief from back pain.
- Perform exercise: Doing yoga or exercises on a regular basis after delivery aids to improve the health of ligaments and strained muscles. Walking is the safest exercise to begin with in case you have gone through C section. After some time, you can go for swimming as it facilitates strengthening of muscles.
- Lose weight: Being over-weight also contributes to back pain. Make efforts to get back to your normal weight a month after your delivery. Make sure you plan out the right diet for maintaining ideal weight.
- Practice the right posture: Make sure you are practicing the right posture while sitting. Do not lean toward your baby when breast feeding. It is best to sit with an upright back. Just in case you have pain in your upper back or shoulder while breast feeding, you can lie on your side in order to feed your baby.
- Say no to high heels: no matter how much you love your high heels, just don’t wear them for a few months after your delivery if you are serious about easing your back pain.
- Avoid lifting heavy stuff: Always take somebody’s help if you really have to pick up heavy things as lifting heavy things after delivery exerts pressure on your joints and muscles increasing back pain.
- Oil massage: oil massage is a time tested way to find relief from pain. Take the help of a professional to get your oil massage done. It aids in improving blood circulation and alleviates pain.
- Practice relaxation techniques: there are breathing exercises and muscle relaxation therapies that you can utilize to ease the uncomfortable back pain.
- Avoid strenuous exercises and physical activities: Right now you are in a process of healing yourself and accumulating energy. Getting involved in strenuous physical activities will only drain you of the little energy you are left with.
10. Use support: when you want to sit down, opt for a comfortable chair for sitting using a lot of pillows to offer support to your back. It is also a good idea to keep your feet raised from the floor. It helps to minimize back pain.
