How long does postpartum back pain last? How long does epidural back pain last after birth? When should I go to the doctor for postpartum back pain? What helps with postpartum back pain?
Postpartum back pain is less common than pregnancy back pain. However, regardless of whether you have suffered back pain during pregnancy, postpartum back pain can still be present.
In Sweden, a study was carried out using 817 pregnant women and followed 12 weeks after their delivery. More than 67% of the women experienced back pain directly after delivery, whereas 37% said they had back pain at the follow-up examination. Most of the women who had recovered became pain-free within six months.
Factors that correlated to persistent postpartum back pain were the presence of back pain before pregnancy, the presence of back pain during pregnancy, physically heavy work, and even multi-pregnancy. Of these four factors, physically heavy work was found to have the strongest association with persistent back pain at 12 months.
What Causes Postpartum Back Pain
Why does your back hurt so much after giving birth? First and foremost, there is no need to be concerned. According to studies, about half of all women experience back discomfort in the first few months after giving birth. So, take a deep breath and consider why this occurs.
1. Your uterus develops during pregnancy, weakening your abdominal muscles and pulling your lower spine forward, putting tension on your back.
2. Your lower back pain after delivery could be the result of poor posture when pregnant.
3. Hormone imbalances may also cause back pain after giving birth.
Progesterone and relaxing hormones are released throughout pregnancy to soften the ligaments and joints of the pelvic bone, allowing the baby to come out effortlessly. These hormones stick around for a few more months, causing postpartum back pain.
4. Postpartum back pain: Carrying and lifting a new infant.
Even though your baby may only weigh six or seven pounds, which may not seem like much, you are now always carrying around additional weight.
Additionally, you’re always stooping down and removing your infant from the stroller, car seat, and crib. Your posture may be harmed by these extra reaching and moving, which may also result in neck and/or back pain.
5. Sitting or reclining for long periods of time can weaken or stiffen the back muscles.
By compensating for the surgical damage to the abdominal muscles, the lower back muscles might be damaged by a cesarean section.
During recovery, the work normally performed by the abdominal muscles must be temporarily moved to the lower back and oblique muscles. Minor back pain may result because of this.
6. Muscle strain during the delivery of the baby has a chance of occurring.
The lower back muscles are used, along with the pelvic muscles, during vaginal birth and at times, this pushing can cause the muscles or ligaments in the back to strain.
7. Weight Gain
Carrying the extra weight of pregnancy can strain your back muscles and alter your posture, contributing to postpartum back pain.
8. C-Section Surgery
The sort of anaesthesia you receive prior to a C-section might also cause pain in the days or weeks thereafter. In preparation for surgery, you may be given an epidural or spinal block to numb the area.
An epidural or spinal block can trigger muscular spasms near the spinal cord after birth, which is an issue. After delivery, these spasms might last for weeks or months.
9. Breastfeeding Posture
The way you sit or hunch over while breastfeeding can strain your back muscles, especially if you’re doing it for extended periods.
10. Sleep Deprivation
Lack of sleep can weaken your body overall and make you more susceptible to back pain.
11. Stress and Emotional Factors
This is a form of back pain that continues from pregnancy back pain, a result of the subconscious beginning a mentally induced pain syndrome. The stress and emotional adjustments that come with new parenthood can lead to muscle tension and back pain.
12. Preexisting Conditions
If you had back issues before pregnancy, they may persist or worsen during the postpartum period.
Epidural Back Pain
Epidurals, commonly used for pain relief during childbirth, can sometimes lead to postpartum back pain. The needle used to administer the epidural can cause soreness at the injection site. Additionally, the medication may numb the lower half of your body, affecting your posture and making you more prone to straining your back during labour.
How Long Does Epidural Back Pain Last?
The duration of epidural-induced back pain can vary from person to person. In most cases, it is temporary and should gradually improve within a few days to a few weeks after childbirth. However, if you experience persistent or severe back pain, it’s crucial to consult your healthcare provider for a proper assessment and guidance on managing the discomfort.
How Long Does Postpartum Back Pain Last
The back pain after giving birth naturally usually goes away six months after delivery, when the high hormone levels in the body return to normal. Furthermore, your body recovers from giving birth in a few months, and the back pain gradually fades.
However, due to the physically demanding work that a new mum conducts, the pain might last for up to a year. But don’t worry! We’ve compiled a list of the most effective treatments to relieve lower back pain after delivery.
How to Relieve Postpartum Back Pain
What helps with postpartum back pain?
You don’t have to lie around and endure postpartum back pain! There are some measures you can take to ease the pain (and no we’re not talking about meds).
1. Walking
Set your own pace. Walk for about 10 to 15 minutes daily. This will even ease your mind as you relax and enjoy your walk. After a normal delivery or even a C-section, you can begin right away. Yoga is another option for strengthening stressed muscles.
2. Improve your posture
By consciously maintaining proper posture, you reduce strain on your back, helping it heal and regain strength more effectively. Simple practices like sitting up straight, engaging your core muscles, and avoiding slouching can make a significant difference in relieving postpartum back pain and promoting overall well-being.
3. Your Arsenal: Footstool, Pillows and Chairs
A footstool can help by elevating your feet and encouraging a more ergonomic seated position. By resting your feet on a footstool, your knees are positioned lower than your hips, which reduces the pressure on your lower back and promotes a more neutral spinal alignment.
This added comfort and support can significantly contribute to relieving postpartum back pain and prevent it from worsening due to extended periods of sitting.
Additionally, using ergonomic pillows or chairs when breastfeeding or holding your baby can further support your efforts to maintain good posture and prevent ongoing discomfort.
4. Don’t forget to bend your knees
Extremely important when lifting objects or the baby. Such a crouching position will reduce the stress on our backs. Keep an eye on how you bend and lift. When lifting a baby, doing laundry, a stroller, or anything else, start from your knees, not your back.
5. Take warm baths
This helps to ease the tension. Bathe in warm water instead of cold water to avoid straining muscles and exacerbating back discomfort. Warm water baths after birth will help to calm your tight muscles.
6. Get a massage
Postpartum massages can be incredibly beneficial in alleviating back pain after childbirth. Pregnancy and childbirth can cause stress and tension in various muscles, especially in the lower back, hips, and shoulders. A skilled massage therapist can target these areas, using techniques to release muscle knots, reduce inflammation, and improve circulation.
The massage also promotes the release of endorphins, which act as natural pain relievers and can help in reducing postpartum discomfort. Furthermore, the relaxation induced by a postpartum massage can alleviate stress, improve sleep quality, and enhance overall well-being, contributing to a quicker recovery from back pain associated with childbirth.
8. Maintain normal body weight
Pregnancy often leads to weight gain, which can strain your back muscles and alter your posture. Carrying excess weight can exacerbate the discomfort, especially in the lower back. By returning to a healthy weight through a balanced diet and regular exercise, you can alleviate some of this strain.
Shedding extra pounds reduces the load on your spine, making it easier for your back muscles to support your body. Additionally, weight loss can improve overall physical fitness and energy levels, enabling you to engage in activities that strengthen your back and prevent further pain.
After a month following birth, try to get back to your regular weight.
9. Relax and avoid certain activities that will put a strain on your back
To help relieve postpartum back pain, it’s essential to steer clear of certain chores and activities that can strain your recovering body. Heavy lifting, such as carrying heavy laundry baskets or lifting furniture, should be avoided as it can put significant stress on your back.
Prolonged standing without breaks can also lead to discomfort, so it’s advisable to take regular sitting or lying-down breaks. Tasks that involve bending at the waist, like vacuuming or scrubbing floors, can exacerbate back pain, so it’s best to delegate these to someone else or postpone them until your back is stronger.
Additionally, be cautious with activities that require repetitive movements, as they can strain your muscles. Instead, prioritiae gentle exercises and stretches recommended by your healthcare provider to gradually strengthen your back and alleviate pain.
10. Start slowly with some gentle postpartum exercises
Pelvic tilts are a good starting point. To regain stomach and back muscle tone, begin exercising shortly after birth. Hip and back flexibility can be restored with ten minutes of stretching exercises on the floor each day.
When to Seek Medical Help for Back Pain After Giving Birth
When should I go to the doctor for postpartum back pain?
Back pain that does not go away with rest or at-home treatments like massage, heat therapy, or light stretching and exercise, as well as discomfort that worsens with time, may necessitate medical attention.
Generally, worrying symptoms should be reported to a doctor, such as new numbness or weakness in the leg(s) or worsening of prior leg pain and numbness symptoms.
While back pain after giving birth is typical and usually goes away within a few weeks, acute pain can signal a neurological condition or even an infection.
If you experience any of the following symptoms, contact your healthcare professional right away:
- Your back pain is excruciating, constant, or becoming worse.
- Your back pain is accompanied by a fever or was caused by trauma.
- You lose sensation in one or both of your legs, or you become uncoordinated or weak.
- Your buttocks, groin, or genital area lose sensation (including your bladder or anus). This can make it difficult to pee or have a bowel movement, as well as induce incontinence.
If the pain becomes constant and unbearable consult your doctor immediately. Postpartum back pain is not uncommon and you don’t have to suffer in silence!
Being a mother isn’t easy, but don’t let that stop you from savouring this state of endless pleasure! Allow your body to return to normal by exercising patience, maintaining a pleasant attitude, and reducing stress. Remember that you are a powerful person who can overcome any obstacle.
Updates from Camille Eusebio
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