Understanding and Managing Postpartum Back Pain

Chronic back pain is a prevalent issue that can stem from various sources, such as disc problems, sacroiliac joint dysfunction, or facet joint osteoarthritis. For many women, pregnancy introduces additional physical changes that place considerable strain on the back as well. These changes, combined with the demands of childbirth, often lead to lingering discomfort.

However, know that if you find yourself grappling with persistent stiffness and soreness in your lower back after delivery, you are not alone. 

Postpartum back pain is a common affliction among new mothers. The same physical and hormonal shifts that may have caused backaches during pregnancy can continue to affect you postpartum. Moreover, new factors such as altered posture from carrying your baby and other day-to-day parenting activities can exacerbate this condition. 

What is Postpartum Back Pain?

Postpartum back pain refers to the discomfort that continues in the back, or even extends to the front hip joint and groin area, after childbirth. This type of pain can manifest in various forms, from tailbone discomfort to upper back strain. 

New mothers often experience this pain due to multiple factors, including carrying and caring for their newborn. Activities like lifting your newborn, bending over the crib, navigating bulky baby gear, or even the posture you maintain during breastfeeding could all lead to persistent back pain postpartum.

Duration of Postpartum Back Pain

Postpartum back pain can last up to six months for many new mothers, though some may experience discomfort for longer. Various factors like the number of pregnancies, the mode of delivery (natural birth or C-section), and the physical demands post-childbirth can extend this duration.

Additionally, the use of an epidural during labour can sometimes contribute to temporary back pain or tenderness at the injection site. While this discomfort typically subsides within a few days, it’s important to be aware of this potential side effect.

Exploring the Causes of Postpartum Back Pain

Experiencing lower back pain after giving birth and even mothers asking, “Why does my back hurt a year after having a baby?” is a common and often frustrating experience.

Here are some factors that could be contributing to this lingering discomfort:

• Weakened Abdominal Muscles: During pregnancy, your abdominal muscles naturally stretch and weaken to accommodate your growing baby. This can impact your core strength and stability, putting extra strain on your back.
• Shifted Centre of Gravity: As your belly expands, your centre of gravity shifts forward, causing you to lean back to maintain balance. This change in posture can put excessive stress on your lower back muscles.
• Hormonal Changes: Pregnancy hormones like relaxin loosen ligaments and joints in preparation for childbirth. While this is beneficial during labour, it can also lead to instability in your spine and pelvis, contributing to back pain.
• Posture and Body Mechanics: The physical demands of caring for a newborn, such as lifting, bending, carrying, and alterations in sleeping posture to accommodate breastfeeding or infant care, can exacerbate existing back problems or create new ones if not done with proper form.
• Underlying Spinal Conditions: Pre-existing conditions like scoliosis or past injuries to the tailbone (coccyx) can make individuals more susceptible to back pain after childbirth.
• Pregnancy-Related Changes: In some cases, pregnancy itself can exacerbate underlying spinal conditions. For example, pregnant women with scoliosis may experience increased back pain, pubic pain, and rib pain as the baby grows and shifts position. This can even lead to breech presentations (where the baby is positioned feet-first) as the baby seeks a more comfortable position within the womb.

Even a year postpartum, the effects of these changes can linger, especially if you haven’t actively worked to regain core strength and improve your posture.

Strategies for Supporting Recovery from Postpartum Back Pain

Navigating the postpartum period, whether it’s 3 months after giving birth or immediately after childbirth, requires attention to your body’s new needs, particularly when it comes to managing lower back pain. 

Here are a few tailored strategies to help new mothers manage their back pain:

• Gentle Exercise Routines: Engaging in low-impact activities like walking can be beneficial almost immediately after childbirth. As your recovery progresses, introduce pelvic tilts and gentle stretching exercises such as yoga, customised to support your postpartum recovery. Gradually building up your back and abdominal muscles can help stabilise your spine and address any discomfort.
• Proper Body Mechanics: Good posture is crucial, especially during daily activities like feeding your baby. Use ergonomic chairs with armrests and supportive pillows to minimise strain. When breastfeeding, bring your baby to your breast rather than leaning over.
• Self-Care Practices: Prioritise your well-being with regular self-care routines. This might include using heat or cold packs on sore areas and receiving massages to ease muscle tension. 

Potential Benefits of Chiropractic Care for Postpartum Mothers

If you’re looking for alternative methods to complement traditional medical approaches that could help you get rid of the back pain you’re experiencing after pregnancy, consider exploring the services of a pregnancy chiropractor in Singapore. 

Chiropractic care can potentially offer several benefits that can be particularly valuable for new mothers navigating the postpartum period. Here’s how chiropractic care could support your recovery:

• Supporting Spinal Alignment: Chiropractic adjustments aim to maintain and support spinal alignment, which can be particularly beneficial after the physical stresses of pregnancy and childbirth.
• Facilitating Pelvic Alignment: Adjustments could potentially help you realign the pelvic area, which often shifts during pregnancy and may not return to its pre-pregnancy state on its own. This can help manage discomfort and support overall body mechanics.
• Enhancing Posture: Regular chiropractic care could assist in improving your posture, which often deteriorates during pregnancy due to the extra weight.
• Natural, Drug-Free Approach: For mothers, especially those breastfeeding, a non-invasive approach that avoids medication is often preferable. Chiropractic care provides a natural method to support the body’s ability to heal and manage discomfort effectively.

Recognising When to Consult a Healthcare Provider

A chiropractor for lower back pain might be able to assist in addressing some of these issues you’re experiencing postpartum, but it’s important to be vigilant about symptoms that may require professional intervention. Consulting a healthcare provider is crucial if you experience any of the following, as they could be indicators of more serious conditions, and you would not want your pregnancy to be the cause of long-term back problems:

• Severe or Escalating Pain: If your back pain is intense, persistent, or worsening, it’s important to seek medical advice to rule out underlying issues.
• Symptoms Post-Trauma or with Fever: Any back pain following an injury or accompanied by a fever could suggest an infection or significant injury that needs immediate attention.
• Neurological Symptoms: Loss of sensation or coordination in the legs or sudden weakness could indicate neurological involvement. Similarly, any changes such as tingling numbness in the buttocks, groin, or genital areas, impacting bladder or bowel control, are critical symptoms that require prompt medical evaluation.

These signs can sometimes suggest long-term complications related to pregnancy, and addressing them promptly can help manage potential long-term back problems effectively.