Back Ache – During Pregnancy and Post Delivery

June 19th, 2020 / Leave a Comment

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Reason for Backpain during Pregnancy

During Pregnancy it can be due to the growing uterus and hormonal change. As our uterus expands and stretches out our abdominal muscles due to the weight of the baby our posture changes and this puts a lot of strain on our back. Also, hormonal changes during pregnancy loosen our joints and relax the ligaments that attach our pelvic bones to the spine.

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Tips to reduce Backpain during Pregnancy

• Correct your Posture

The way you sit, stand, work, or sleep, everything matters now. Do not strain your back unnecessarily. Sleep on your sides, use a pregnancy pillow in between your knees if necessary. Ask for help, do not bend a lot. Support your back with cushions while sitting but practice sitting straight. Wear proper footwear all the time, avoid heels totally.

• Exercise

Regular exercising can keep your back strong. Follow and do some stretching exercises which can support your back and legs. Weight training to strengthen your back and leg muscles is also a great idea. Swimming is another great option that strengthens your abdominal and lowers back muscles. Least effective but easy to do Walking is another way of keeping one active during pregnancy. It’s advised to join any Prenatal Exercise or Yoga classes for all the above when in doubt.

• Heat & Cold Compress

I’ve suffered a lot during my second pregnancy as I was working till the last day of delivery and most of the time sitting in the same position. I’ve used a heat belt as recommended by my friend and it was a boon during those days. A combination of heat and cold compress works better always. Tie a long towel with an ice pack in it or some cold vegetables for 20 minutes every 3 or 4 hours for 3 days. Switch to heat belt or hot bag post 3 days and careful not to put heat around your belly area.

• Counseling

Stress can be another main reason for backache. So its good to talk to your friends and family, stay active and positive during these days. Continue to work till you can if you are a working woman as it helps to stay in a routine and avoid unwanted stress provided your team is supportive.

Reason for Back Pain Post Delivery

When I consulted my gynecologist about this, all she had to say was, backache starts during pregnancy for the above-explained reasons. Also, you will be holding 3 kilos baby initially and later in few years 8-15 kgs and this has an effect definitely. In the C section mothers are given spinal anesthesia to numb the body before operating and during normal delivery, most of the time women are given epidural. In any of these cases, the mother may develop complications like shivering, itching, low BP, headache along with temporary back pain. This is the reason mothers are needed to stay back in the hospital for a day in normal delivery and up to 4 days in case of C Section delivery.

Tips to reduce Backpain Post-Delivery

• Rest

The best suggestion is to rest for 10-12 hours during your confinement period which is 30-40 days post-delivery. Later anything best suited or as the baby permits with regular 8 hours of sleep.

• Start Exercising Early

Immediately after few hours of your c section operation or post-normal delivery mothers are asked to walk around. Continue to be active and walking daily for a few minutes every 2 hours. With your doctor’s approval starts with stretching exercises and build on your strength to do other exercises. Try to reduce weight but let not that be your only agenda.

• Massage & Warm Bath

A good massage from a professional, your parent, or your partner can bring in a lot of relief and relief from the postpartum stress as well. A good warm bath post that can be helpful additionally.

• Correct Posture

While breastfeeding your baby, lifting her, putting her down be careful to be conscious about your posture. Do not hunch and strain your back or neck muscles. Sleeping on your back with upper body elevated and knees bent a bit is advised for a few days. Once you are able to turn to your sides you can sleep on your sides as well. Using a recliner if you have an option is superb. Use ergonomic baby carriers safe for babies and your back.

• Good Food

One thing Indian women miss is proper nutrition post-delivery. We are either given too many superfoods like dry fruits, ghee, etc, or no fruits and vegetables at all. Both ways we are not taking care of nutrition which is much needed to recover during our confinement period. Include a balanced meal in your routine as a must.

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Video: Back Ache – During Pregnancy and Post Delivery

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