Makes you feel good lookin at it...
OK…so I am a guy…I can’t fully relate to the pain from labor. Stop laughing or snorting. In reality…I can’t relate at all. Who am I kidding? However…I can relate to back pain after the beautiful baby slides (or is pushed) out into the world.
After both of our kids were born it is easy to slide back into old habits and take care of things that need to be taken care of in the moment…you really don’t plan too far ahead of the next time they will be going down for a nap. But sliding back into old movement habits that don’t serve you well is a challenge.
For the gals…postpartum back pain is caused by lots of factors. During pregnancy, your expanding uterus weakened (by over stretching) your abdominal muscles. This changes your posture and throws your center of gravity out of whack…which puts a strain on your back. So your back may continue to ache until your stomach muscles regain their strength and tone.
Here we go on the labor thing…you can keep laughing if you like…you can also end up with a sore back as the result of a long or difficult labor. During labor you may have used muscles you don’t normally use, and you’ll feel the effects for some time. a little sidebar is that at the point of delivery during labor both the baby and your cortisol levels (stress hormones active during “fight or flight” response) will be at the highest level EVER in your life…interesting. No wonder my wife looked like she was going to kill me!
OK…so how about breast feeding? You really must be laughing now. Many new moms inadvertently make their back problems worse while learning how to breastfeed. This happens when you’re so focused on getting your baby to latch on correctly that you end up sitting hunched over, straining your neck and upper back muscles as you look down.
Here’s where I can start to relate…and yet the laughing continues. The exhaustion and stress that come with taking care of a newborn make it harder to recover from aches and pains after childbirth, including back pain. Seriously…I helped out at most of the late night stuff and was blessed with the 5 months of baby haze that felt like a return to college on a bad bender weekend…who knew the colors on the outside world could dim through my eyes for 5 months? its the exhaustion piece that is critical. Under times of stress we regress…and with the baby haze we forget to move well and slide back into old habits. Taking care of ones self is critical in this time.
Annnnd the bad news…moms who’ve had back pain before or had it during pregnancy are more likely to experience it after having a baby. Dad’s too? Stop laughing…
OK…so what 9 things can you do about Back Pain after a baby?
- Use movement. Taking walks can help ease back pain and is safe to start almost immediately after birth. Check with your MD first. Take it slowly and keep walks short in the first few weeks.
- Use Awareness. Pay attention to your posture during daily tasks. Sit up straight and raise your feet when feeding your baby (Dad’s too!!!). Use a comfortable chair with armrests and lots of pillows to lend extra support to your back and arms. Try using one of Anat Baniel’s Nine Essentials (Variation) and try different breastfeeding positions.
- Lift well. Always bend from your knees and lift objects and children from a crouching position to minimize the stress on your back. Let someone else lift heavy objects. This is where I slid back into old habits…be mindful and aware of how you hold your baby. Best to not have them on your left hip while doing something with your right arm, but more in front and balanced with both arms to distribute the load.
- Use Massage. Treat yourself to a massage. OK…who doesn’t like a good massage?
- Take a warm bath. It’ll help ease soreness and tension. MMMMMMM.
- Wrap a heating pad or hot pack around the affected area, or try a cold pack if heat doesn’t work for you. (In either case, cover it to protect your skin.)
- Progressive Exercise. When your MD has given you the go-ahead, gradually start doing movements for your back and abdominal muscles. Try this: Arch and Flatten: Lie on your back with your knees bent and your feet flat on the floor. Inhale and allow your belly to expand with your breath. Exhale and allow your back to gently soften down into the floor. Gently press you back down into the floor without lifting or tilting your tailbone. Repeat 10 times while taking a breath in and out in between each movement.
- Listen to your body. If a particular position or activity causes you discomfort, then stop or modify it.
- Seek help. Contact your nearest Anat Baniel Method, Feldenkrais Method, or Hanna Somatic Education Practitioner for 4-6 lessons and a series of group classes to help re-educate your nervous system and relieve the pain…it will do wonders!!!
OK….so the labor and birth part of having a baby I can’t relate to…but the after care I may have a little input on. Please tell me different…Charlie@4seasonfitness.com
Hello Charlie,
I’m not sure I agree with the “bend with the knees” part. Have you ever looked into Esther Gokhale’s methods? People in traditional societies tend to bend at the hip.
Thanks for your comment Matt. I assume you are referring to the Progressive Exercise section and if so, yes, you are correct, one could also bend at the hip! As a teaching tool the job is to create distinctions but also to be able to speak to a majority…so sometimes semantics is difficult in Somatics…if anything both engage the learning switch! Thanks for passing on Ester’s work she is an amazing person!