With the changes that occur to our bodies after delivery, it is not surprising that many women suffer from back pain after they deliver. Here is an overview of the possible causes and some solutions.
This may be due to:
- Postures associated with breast feeding mothers
- Carrying your new baby
- Ligament laxity in the pelvic joints allowing displacement of the sacroiliac joint or pubic symphisis
- Poor posture with lifting your new baby
- Increased breast weight
- Less muscular support in the core as a result of abdominal muscle separation (Diastasis Recti)
To improve:
- Use a pillow to support you and baby when breast feeding to avoid rounding your shoulders forward. Make sure your feet are supported or flat on the ground.
- Apply a small pillow to the small of your back while sitting to breast feed to maintain proper alignment of your spine
- When picking up your baby, maintain the curvature in the small of your back and tighten your abdominal muscles
- Bend with your knees instead of rounding your back to bend forward
- Increase the strength in your shoulders so they are better able to support your new activites while maintaining good positioning.
Push your shoulder blades down and back, hold 3 seconds. Repeat 10 times, 3 times a day.
- See my post on Diastasis Recti to correct a seperated abdominal muscle and improve core strength. http://kristilathampt.blogspot.com/2012/01/why-sit-ups-after-delivery-may-not-be.html
- If you have direct pain over your SIJ you may need to see your physical therapist to assess the alignment and correct if necessary. A specified physical therapy program to stabilize this area may be beneficial.
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ReplyDeleteWow! Thank you so much.
ReplyDeleteGreat post!! I think that this is something that SO many women suffer from, but no one really thinks to identify some of these simple ways to fix it!
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