Post delivery back pain is a part of postpartum woes faced
by new mothers. Find out how you can prevent aggravating your back ache and tips for nursing a sore back after delivery.
Post delivery back pain is natural, common and sure to
happen when you have given birth to a baby. For the past 8-9 months you have
been carrying a baby which increased its weight to eight to nine pounds by the
end of the third trimester and simultaneously you have been carrying the baby
in one arm and pushing the trolley in the shopping mall, adjusting the car
seat, pushing and moving the stroller and bending up and down repetitively; so
pain in your back has every reason to occur. Your post partum body requires
exercise and rest at regular intervals and in the desired manner.
Here are some tips that will help you deal with and
gradually overcome those back
aches post delivery:
Ensure the Correct Posture
A slouching posture is a direct cause of a back ache. This
can happen to anyone with the wrong posture, and now post
delivery, when you are looking forward to getting back your body back in
shape and dealing with the post partum woes, you need to take extra care of the
fact that you are having the right
posture always. Whether you are standing, or sitting, always have your back
straight and firm. When the baby is an infant, it is alright to rest your baby
on your hips to put him to sleep or to simply soothe him. But as he grows
bigger and gain weight, this habit might result in enhancing your back ache
Sit Straight Always
This is a follow-through of the above point, but different
because, it calls you to sit with a straight back every time. Do not slouch and
do not lean when you are sitting. Post delivery, whenever you are involved in
some work, however small it might be, and the body is in a persistent state of
exhaustion. So you will naturally tend to stop down or slouch while you are
sitting. The point is to keep this mind and not allow yourself to do that. You
will soon mark the difference it does to your body; your back ache will be on
its way out. Support yourself as required to feel comfortable, with armrests,
cushions and pillows, but do not slouch!
Stop Carrying the Baby Continuously
feel that it is a great idea to carry the baby all through the day that he is
awake. It will make him feel good. But you are aggravating your back ache by
lifting the weight of your baby and bearing it throughout the day. Besides, it
is also not a good habit for the baby, he will then get used to it and refuse
to be put down. It will then be another ordeal to manage the crying baby, as he
will bawl the moment he is put down!
Pick Up Things Smartly
When you are nursing a sore back after delivery, it is
advisable to follow some simple smarter ways to do the regular activities.
Every time that you are required to stoop down to lift up something, make sure
that you bend your knees and not bend your waist. This is a healthy way for
picking up weights or things for everyone, especially when you want the post
delivery back ache to heal sooner. This is to be kept in mind as we tend to
bend our waist instinctively most of the times.
The final point to be kept in mind is that you need to start
a regular exercise
regimen once you get a go ahead from your doctor. It is extremely important
to get the body fall back on a regular workout, so that the muscles and joints
get stimulated and relaxed. This alone will help you deal and do away with that
nagging back ache quite easily. Besides it will also ensure that you get back
to your pre-pregnancy shape.