Lower back pain is a common complaint for many new mothers. After pregnancy, many women experience this kind of pain due to various reasons such as physical changes, hormonal changes, and weight gain. If you’re a new mom struggling with lower back pain even two years after giving birth, don’t worry! There are many treatment options available that can make a world of difference in your daily routine and quality of life.
Author Intro
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Why Does Lower Back Pain Happen?
The number one reason you have postpartum low back pain is because of changes in your posture.
Before Pregnancy the center of gravity is at the midpoint of the body’s height, slightly below the navel. During pregnancy, your center of gravity shifts forward due to the growing weight in your abdominal area. This causes your lower back to curve more inward, a condition known as lordosis.
After giving birth, it takes time for your body to return to its pre-pregnancy state. If you still have excessive lordosis two years later, it could be because your body hasn’t fully recovered. This might be due to complications after pregnancy, such as diastasis recti or abdominal coning.
Hormonal Changes and Physical Changes
During pregnancy, your body goes through many changes. Hormonal changes can make your soft tissues and joints, including the lower spine and pelvic area, more flexible. While this helps during childbirth, it can lead to joint instability and pain later on.
Weight Gain and Extra Pressure
Carrying extra weight, like your baby’s weight, can put extra pressure on your lower back and abdominal muscles. This can cause muscle tension and lower back pain. Additionally, the growing uterus can shift your center of gravity, leading to poor posture and further pain.
Abdominal and Pelvic Muscles
Pregnancy and delivery can weaken your core muscles, including the abdominal muscles and pelvic floor muscles. This can cause pelvic floor dysfunction, which may lead to persistent low back pain and pelvic girdle pain.
Diastasis Recti
Diastasis recti is a condition where the abdominal muscles separate during pregnancy. This can weaken your core and lead to poor posture and back pain. It’s essential to strengthen these muscles through specific exercises to help reduce pain and improve stability.
Posterior Pelvic Pain (Pelvic Girdle Pain)
Posterior pelvic pain, also known as pelvic girdle pain, is a common complaint during and after pregnancy. This type of pain occurs in the pelvic region and can radiate to the lower back. It’s often caused by the expanding uterus and the changes in your body’s center of gravity.
Nutrition
Recent studies have shown that chronic low back pain after the postpartum period is linked to a loss of bone mineral density (BMD).
During pregnancy, hormonal changes and the growing demands on the mother’s body can lead to a decrease in BMD, making bones more fragile. This reduction in BMD has been correlated with the persistence of low back pain long after childbirth. Women who do not fully recover their BMD after pregnancy are more likely to experience ongoing back pain.
Bruising, Fracture, or Dislocation of the Coccyx
The coccyx, or tailbone, can be bruised, fractured, or dislocated during childbirth, especially during a difficult labor.
This can cause severe pain that persists long after pregnancy. If you experience intense pain in this area, it’s important to seek medical advice.
Sacral Stress Fracture
A sacral stress fracture is a less common but possible cause of postpartum back pain. This type of fracture can occur due to the extra pressure and weight on the lower spine during pregnancy. If you have persistent and severe pain, it might be worth discussing this possibility with your healthcare provider.
How to Get Relief from Postpartum Back Pain
3 Best Exercise for Postpartum Low Back Pain
Beginner
What identifies as a beginner? This is not how long you have been postpartum but rather your level of strength.
Pelvic Tilts
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently tighten your abdominal muscles and flatten your back against the floor by tilting your pelvis upward.
- Hold for a few seconds, then relax.
Benefits: Strengthens the abdominal muscles and stabilizes the lower back.
Bridges
How to Do It:
- Lie on your back with your knees bent and feet hip-width apart.
- Slowly lift your hips toward the ceiling while squeezing your glutes and keeping your back straight.
- Hold for a few seconds, then lower back down.
Benefits: Strengthens the glutes, core, and lower back muscles.
Bird-Dog
How to Do It:
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Extend your right arm forward and your left leg back, keeping your back straight and your hips level.
- Hold for a few seconds, then return to the starting position and switch sides.
Benefits: Improves balance and stability while strengthening the lower back, core, and glutes.
Advance
If you have been regularly exercising (at least 30 min x 2 times a week), but still face with chronic low back pain, you may consider strengthening our core muscles with these following exercise.
Plank Variations
How to Do It:
- Start in a standard plank position with your forearms on the ground and your body in a straight line from head to heels.
- Hold this position, engaging your core, glutes, and back muscles.
- To increase difficulty, try lifting one arm or one leg at a time, or perform side planks by turning your body to face sideways, supporting yourself on one forearm.
Benefits: Strengthens the core, back, and shoulder muscles, improving overall stability and reducing low back pain.
Deadlifts
How to Do It:
- Stand with your feet hip-width apart and a barbell or dumbbells in front of you.
- Bend at your hips and knees to lower your torso and grasp the weight.
- Keeping your back straight and core engaged, lift the weight by straightening your hips and knees, then slowly lower it back down.
- Ensure proper form to avoid injury.
Benefits: Targets the lower back, glutes, hamstrings, and core, building strength and stability in the lower back region.
Single Leg March With A Bridge
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- You may use a resistant band for added challenge.
- Lift your hips off the floor, forming a straight line from your shoulders to your knees. This is your bridge position.
- While maintaining the bridge position, lift your right foot off the ground and bring your knee toward your chest.
- Lower your right foot back to the starting position and switch legs.
Benefits: Enhances core stability, balance, and coordination while strengthening the lower back and gluteal muscles.
Tips for Advanced Exercises
- Proper Form: Always prioritize correct form to prevent injuries and ensure you’re targeting the right muscles.
- Warm-Up: Make sure to warm up your muscles with light aerobic activity and dynamic stretching before starting these exercises.
- Gradual Progression: Gradually increase the intensity and duration of these exercises to build strength without overloading your back.
You may want to check out foundation training exercises that have proven to treat low back pain.
3 Top Stretches to Relieve Low Back Pain Postpartum
Child’s Pose
How to Do It:
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and reach your arms forward, lowering your forehead to the floor.
- Relax and hold the stretch.
Benefits: Stretches the lower back, hips, and thighs, promoting relaxation and flexibility.
Cat-Cow Stretch
How to Do It:
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
- Exhale and round your back, tucking your chin to your chest and tailbone under (Cat Pose). Repeat the sequence.
Benefits: Increases flexibility in the spine and relieves tension in the lower back.
Knee-to-Chest Stretch
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor. Bring one knee toward your chest, holding it with both hands.
- Hold for a few seconds, then switch to the other leg.
- You can also bring both knees to your chest for a deeper stretch.
Benefits: Stretches the lower back and can help alleviate tension and pain.
Other Treatments
Practicing Proper Body Mechanics
Practicing proper body mechanics can prevent further strain on your back. When lifting your baby or other objects, bend at your knees and keep your back straight. Avoid twisting your body and try to maintain good posture throughout the day.
Finding Time for Self-Care
As a new mom, it’s essential to find time for self-care. Taking short breaks to rest, using a heating pad for sore muscles, and ensuring you have a comfortable place to sit and feed your baby can all help reduce back pain.
Physical Therapy
One of the best ways to treat lower back pain is through physical therapy. A physical therapist can teach you specific exercises to strengthen your core muscles and pelvic floor muscles. This can help alleviate pain and improve your overall posture.
Pain Relief and Further Treatment
For severe pain, your healthcare provider might recommend pain medications or other treatment options. Sometimes, imaging tests like a CT scan might be needed to look at the affected areas. In cases of chronic back pain, further treatment such as physical therapy or even surgery might be necessary.
The Takeaway
Lower back pain is a common issue for many new mothers, but there is good news! With the right treatment and care, there’s a good chance you can find relief and improve your quality of life. Remember to consult your healthcare provider for the best treatment options for your specific needs. By taking good care of your body and following these tips, you can manage your pain and enjoy your time with your new baby.
References
- To WW, Wong MW. Persistence of back pain symptoms after pregnancy and bone mineral density changes as measured by quantitative ultrasound–a two year longitudinal follow up study. BMC Musculoskelet Disord. 2011 Feb 28;12:55. doi: 10.1186/1471-2474-12-55. PMID: 21352600; PMCID: PMC3053307.
- Ostgaard HC, Andersson GB. Postpartum low-back pain. Spine (Phila Pa 1976). 1992 Jan;17(1):53-5. doi: 10.1097/00007632-199201000-00008. PMID: 1531555.
The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.
Leave a Comment