Causes of Back Pain After Pregnancy:

1. Changes in Posture:

During pregnancy, the body undergoes significant changes to accommodate the growing foetus, leading to alterations in posture and weight distribution. These changes can place increased strain on the muscles, ligaments, and joints of the back, resulting in discomfort and pain. Poor posture, excessive standing, and bending over can trigger or escalate the pain you experience in your back.

2. Hormonal Changes:

Hormonal fluctuations, particularly the hormone relaxin, which helps relax the ligaments in preparation for childbirth, can contribute to joint laxity and instability. This shift in joints and loosening of ligaments may affect the support your back usually experiences.

3. Muscle Weakness and Imbalances:

Pregnancy and childbirth can weaken the abdominal muscles and pelvic floor muscles while placing excessive strain on the muscles of the lower back. As the uterus expands, two parallel muscles known as the rectus abdominis muscles which run from the rib cage to the pubic bone, most often may separate along the centre seam. This condition is known as diastasis recti and it may compromise postural instability and contribute to lower back and pelvic pain. Weakness and imbalances in these muscle groups are known to contribute to postpartum back pain.

4. Stress and Fatigue:

Caring for a newborn, disrupted sleep patterns, and the physical demands of breastfeeding can contribute to stress and fatigue, leading to tension and tightness in the muscles of the back and neck. Not only that, emotional stress can also play a part in causing muscle tension, which can feel like back pain or muscle spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.

Strategies for Mediating Back Pain After Pregnancy:

 1. Practise Good Posture:

Maintaining an ergonomically supported posture throughout the day can help take a considerate amount of stress and strain off the lower back. Pay attention to your posture while breastfeeding, lifting your baby, and performing daily activities. Sit up straight with your shoulders back and avoid slouching to reduce strain on the back and neck. You can also use supportive pillows when sleeping and a lumbar roll when you’re sitting to help reduce any strain.

 2. Strengthen Core Muscles:

Engage in gentle postpartum exercises to strengthen the abdominal muscles, pelvic floor muscles, and back muscles. Start with pelvic tilts, kegel exercises, and gentle abdominal contractions before progressing to more challenging exercises under the guidance of a healthcare professional.

3. Supportive Postpartum Products:

Invest in supportive postpartum products such as belly bands, maternity pillows, and ergonomic breastfeeding pillows to provide support and alignment for the spine during recovery.

 4. Utilise Proper Lifting Techniques:

Use proper lifting mechanics when picking up your baby or other objects, bending at the knees, keeping the back straight, and using the legs to lift the load. Avoid twisting the spine while lifting to prevent strain and injury.

 5. Apply Heat or Cold Therapy:

Alternate between heat and cold therapy to alleviate back pain and inflammation. Apply a warm compress or take a warm bath to relax tense muscles, or use an ice pack wrapped in a cloth to reduce inflammation and numb pain.

 6. Seek Professional Help:

Consult with a healthcare provider or physical therapist for personalised advice and treatment options tailored to your specific needs. They can assess your condition, provide guidance on safe exercises, and recommend therapeutic interventions such as manual therapy, acupuncture, or chiropractic care.

 7. Practice Self-Care:

Prioritise self-care practices to manage stress and promote relaxation. Practice mindfulness meditation, deep breathing exercises, or gentle yoga to reduce tension and improve overall well-being.

 8. Gradual Return to Exercise:

Gradually resume physical activity and exercise after childbirth, starting with low-impact activities such as walking, swimming, or postpartum yoga. Listen to your body’s signals and avoid overexertion to prevent exacerbating back pain.

 9. Get Sufficient Rest:

Prioritise rest and sleep whenever possible, taking naps when your baby sleeps and seeking support from partners, family members, or friends to share caregiving responsibilities.

 10. Consider Pelvic Floor Therapy:

If experiencing pelvic floor dysfunction or related symptoms such as urinary incontinence or pelvic pain, consider seeking pelvic floor physical therapy to address underlying issues and improve pelvic health.