Postpartum Back Pain: 3 Changes to Make Now
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Low back pain is common for moms but doesn’t have to be accepted. It’s estimated that 68% of women that have pregnancy back pain, continue to suffer postpartum, impacting daily life and even the ability to work. Hormonal shifts, joint laxity, weak core, heavier breasts, frequent lifting/bending, forward-leaning posture, and changes in your feet can all contribute to low back pain so it should go without saying there isn’t one easy fix.
Exercise, specifically core stability and strength training have been proven to improve low back pain., but exercise is only one piece of the puzzle. Here are 3 changes you can make now:
Update the gear. Heavier breasts mean a more supportive bra. If you’re breastfeeding you’re probably wanting to avoid compression, but a wide strap, supportive bra is key. If you’ve noticed flatter feet, wider feet, or longer feet…it’s time to update your shoes. Support starts from the ground up, so consider a new pair of shoes, or if you’re walking around barefoot a lot, you may need some supportive house shoes/slippers.
Better your body mechanics. We’ve all probably heard lift with your legs to prevent back pain, but the truth is that it isn’t always that simple when you’re performing the same movements day in and day out. Identify the most common movements you do throughout the day and then self-assess if you’re providing your back support with your leg muscles. If not, it’s time to make some changes. If you’re lifting the baby out of the crib, focus on support from your abs, glutes, and hamstrings similar to a deadlift. If you’re holding the baby as you get off the floor, practice standing from a kneeling lunge position. Forward leaning while feeding the baby? Get in the habit of stretching your chest muscles right after.
Nourish to Heal. In our superwoman society sometimes we forget that the postpartum period is more than just caring for the baby and beating the sleep deprivation. Your body has been through major changes and your tissues need to heal and hormones need to regulate. It’s important to nourish your body with enough water, sufficient nutrients, and good gut health. If this isn’t a focus, do your back a favor and begin to make simple changes.
I know it may seem overwhelming to care for your children and yourself, but healing and core function will impact your quality of life for years to come. Your child is only going to get heavier, and the physical demands of being a mom aren’t going anywhere. Let’s tackle this low back pain now. If you have access to a pelvic floor physical therapist or a postnatal fitness trainer, their support will be invaluable. You deserve to feel good, mama! If you need more guidance, try the FREE 5-Day Program to Reduce Your Risk of Back Pain.