Postnatal back pain is a very real problem for many women. Pregnancy and childbirth are a natural process, but that doesn’t mean they don’t take their toll on your body. Alongside dealing with your lovely new bundle of joy, the sleepless nights and recovering from birth. You may also be finding yourself dealing with back pain which can be frankly debilitating.
Back pain? You’re not alone
Research shows that up to 90% of women have back pain in pregnancy and almost 75% continue to suffer with postnatal back pain. Why? There are a multitude of reasons why you may be suffering with a pain in the posterior (chain) and the start of recovering is to identify what is causing your back pain.
Changing centre of gravity
Your centre of gravity shifts with the growing bump during pregnancy. The weight of the baby causes your pelvis to roll forward, creating an anterior pelvic tilt. This causes your back to arch, putting strain on the muscles of the back and causing back pain and sciatica. After the baby is born your posture shifts, your centre of gravity changes again and in turn causes postnatal back pain.
Hormones!
We all know that the hormone relaxin affects the body during pregnancy, causing the ligaments to become more lax (relax) in preparation for birth. It acts on all the joints of the body however, not just the pelvis, and can be the cause of aches and pains. However, relaxin doesn’t just disappear after the baby comes. The hormone remains in the body after birth for a few months (more if you’re breastfeeding). The extra laxity of the joints and ligaments, combined with a weakened core postpartum, can be a major cause of postnatal back pain.
Weak abdominal muscles
The growing bump during pregnancy stretches and weakens the abdominal muscles. Combined with the postural changes of pregnancy this can result in an inability to “connect” with our core postpartum. After the baby is born, issues such as diastasis recti can exacerbate this problem and can help lead to bad back pain. As the front part of the core (abdominals) struggle to work, the bigger muscles of the lower back are forced to take over, causing discomfort and pain.
Pelvic floor issues
Pelvic floor dysfunction has been linked to postnatal pelvic and back pain in many clinical studies. If you’re suffering from postnatal back pain you should also be looking at getting your pelvic floor function checked by a women’s health physiotherapist. This will help to determine the best treatment plan for you.
Postural problems
Postnatal backs are under a lot of strain. New mums have to cope with lifting, twisting, feeding and changing their baby. All before they’ve had a chance to fully recuperate and with very little sleep! No wonder back pain is so often a problem for mums!
These are just some of the postural issues that can happen in the postnatal period:
Breastfeeding/Feeding positions:
You’re likely to be feeding 10-12 times a day when your baby is newborn. If you aren’t sitting in a comfortable and supportive position you will be putting a huge strain on your body over the course of a day. Then you have to do it all again the next day and the next… it’s a sure fire recipe for pain and problems.
Picking up baby:
Baby will need picking up a lot. Out of their crib. From the floor. Into their carriers. From their chairs. Not to mention bending to pick up the toys and other paraphernalia that comes with a baby. Do this with bad posture enough times and your back will not be thanking you!
Holding baby:
You will be carrying your baby a huge amount of the time especially when they’re tiny. If you carry always on one side, hitch your hip up to the side to support yourself and find yourself hunching over baby – you might also find your back aching at the end of the day.
Postnatal back pain is not an easy thing to deal with alone and can feel debilitating. But there are many things you can do to improve the issues you’re having. First determine what could be causing your problems and try to modify those that you can’t avoid. Then check back here soon to find some solutions that could help you feel more in control of your body and your health.
Struggling with the postnatal period and need some help getting back to yourself? As a postnatal personal trainer I can help you find your way back to the strength you need. My pregnancy and postnatal personal training services are available virtually throughout the UK and in person in Surrey.
Need something you can work through in your own time? Try the Stronger Mother postnatal fitness programme. 14 weeks of progressive workouts to help you become and stay strong!