Postpartum Low Back Pain: Part 1
Postpartum low back pain is VERY common, but there are so many things we can do to relieve, treat, and even prevent it! Let’s look at some of the reasons postpartum low back pain occurs as well as some strategies to stop aggravating the low back.
*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern.
This is a GENERAL GUIDE with GENERAL INFORMATION. Everyone’s pain and circumstances are different. Ideally, you should have an individualized treatment plan based on your unique needs.
Common Causes
Labor and Delivery
Could be direct trauma from labor and delivery (c-section or vaginal) affecting the low back, pelvis, and/or muscles surrounding these areas
Continued Pregnancy-Related Postural and Hormonal Changes
Muscles and joints are still affected by postural changes during pregnancy
Hormone levels continue to affect ligaments which can decrease the stability of joints
Muscle Imbalance
Our bodies crave balance and when one area is too tight or another area is weak, this can lead to aches/pains
Abdominal wall is still overstretched, therefore this muscle isn’t as effective causing less support and stabilization through the trunk
This can put additional strain on the low back and pelvis
Pelvic Floor Muscles are healing
Retraining needs to occur to restore function
Poor Body Mechanics with the New Tasks of Motherhood
Almost all of the tasks to care for a baby put you in a forward position such as leaning over to change diapers or putting the baby in the bassinet
This repetitive bending can lead to back pain if not performed with good body mechanics (see more details below)
Now let’s look at what we can do about it!
Daily Modifications
Modify the activities throughout your day that are aggravating your pain
If we can optimize our alignment/position as well as movement patterns it will put less stress/strain on our back
New Motherhood Tasks: Picking up baby, taking baby in/out of crib/car seat/stroller, diaper changes, etc
Use the Hip Hinge for any bending or lifting activities
Allows you to use your leg muscles instead of your low back muscles
Lifting
Exhale as you lift - Remember “blow before you go” (coined by another PT)
Allows your core and pelvic floor to gently engage
Allows for better pressure management so no extra pressure is going to abdomen or pelvic floor
Sleeping Position
Put a pillow or 2 between your knees, from your pubic bone down to your knees
Keeps pelvis level and low back happy
Puts less stress through your abdomen and less strain on your low back
Especially important for the mommas who had a C-section
Can hold a pillow at your abdomen to help brace for the movement
Sitting Posture: Feeding Baby (breast or bottle)
Think Tall to improve upright posture, then relax into the chair
Let the chair support you
Add extra pillows at your low back or under your arms for extra support
Sit with both feet supported on the ground
Standing Posture: Holding, Carrying, Rocking Baby
Think Tall to improve upright posture and use the shoulder blade squeeze, try not to slouch
Practice stacking your ribcage over your pelvis
Equal weight in both feet, try not to shift all your weight to one leg
I hope you feel empowered knowing why postpartum low back pain can occur as well as learned some strategies to stop aggravating your low back. Stay tuned for the next blog post where I will teach you ways to relieve the pain as well as strategies for long term relief.
Remember if you are currently having pain or have had pain for 2 weeks or more, it’s time for a 1:1 Virtual Consult. I’d love to get you feeling your best!