Back Pain in New Mums
Being a mum is not just a tough job emotionally.
Juggling work, keeping a home, family and friends, and of course caring for your little ones, can be draining both emotionally and physically. This is especially the case if you are a new mum, when life with your new addition is in its settling in period. Your body has been through a major change over the last 10 months, and it’s still changing now. Having a baby is a big deal, and you now have a recovery period ahead of you. But of course, you have a child to care for constantly, so there’s no time to worry about yourself, right? Wrong… it’s a difficult balance for sure, but looking after yourself means you’ll be able to look after your new recruit to the very best of your abilities.
My back STILL hurts 🙁
Pain is a common symptom experienced by new mums, with approximately 10% of women still experiencing pain two months post-delivery. Imagine being in pain all that time AND having a baby to look after – it doesn’t sound fun does it? Now, whether you’ve been through a natural birth or c-section, your body is vulnerable and weaker than pre-pregnant you, so it’s important to look after yourself to ensure you recover quickly and nip that pain in the bud!
The back is one of the most common areas of the body affected during and after pregnancy. Other areas include the pelvis and the wrists. The main reasons your back will complain in those early days boils down to the fact your posture won’t have a clue what has just hit it. Firstly, during pregnancy, ligaments become lax, muscles stretch or separate, which can produce imbalances or weakness. Even your breathing might change, depending on where bub is sitting in your uterus. Then of course your body is frantically trying to realign your centre of gravity to deal with your growing bump. Your body is working like crazy simply to keep you upright!
Then baby comes along. Of course, there’s the trauma you may experience with a vaginal or cesarean birth. Then, straight away, you will be feeding, changing, bathing and dressing/un-dressing your bubba multiple times a day. All these activities require you to have your baby lying down in front of you, with you bent over them, keeping them fed, warm, and happy. This continuous motion, combined with broken sleep, tiredness, and a recovering body, can lead you to over-work those back muscles. It’s also important to remember that your core muscles will have taken a big hit during pregnancy, so you won’t be as stable in the trunk as you were pre-pregnancy. Eventually your body will let you know things are not right by sending a few signals to the brain – hello pain!
What can I do to help?
Now you know why you may experience back pain, we want to let you know some of the things you can do from the very first day you bring your newborn home, to care for your back (and the rest of you of course), and reduce the risk of injury and pain. That way, you can dedicate 95% of your time to looking after your son or daughter.
To reduce the impact of feeding on your back, consider the following tips:
Get a comfortable and supportive feeding chair: Avoid chairs that allow you to sink into them, such as a low arm chair or sofa. You will struggle to get yourself up from a slouched position, whilst holding your baby, without risking strain on your back and shoulders.
Move regularly: Enjoy the one on one time, it’s magical! But, when you sit for long periods, your back and neck muscles will eventually feel it. Try some light neck stretches, and gentle spinal movements like rotating side to side and extending to open out the chest.
Try a feeding pillow: As your baby grows, they will get heavier and heavier. A feeding pillow will take the weight of your baby so your arms, shoulders and back don’t have to bear the brunt of it all.
Get your partner involved: If you’re a bottle feeder, then spread the load and ask your partner (or another family member) to feed when possible to give you a break. If you are breast feeding, they can still help by taking the baby from you when you have finished so you can get yourself up off your chair, minus the weight of your baby.
Oh so many nappies! “I didn’t sign up for this!” Ahem, sorry, yes you did! Just embrace the poo… It gets easier ;). The following tips also apply for dressing your baby:
Get a change table: Whether it’s a nappy change or outfit change, do it at a height where you can stand comfortably and not be bent over for long periods.
Following on from the above point… Avoid changing your baby on the floor. It’s not only your back that might complain, but your neck, shoulders and knees also!
There is no easy solution to this one. Most baths are low to the ground and require you to kneel and lean right over to get to where you need to be. However, we have found that baby baths can be useful as they are small, mobile, and can be placed at a height that suits your back better. Some change tables even double up as baby baths. Obviously be careful about carrying a heavy bath of water though – as long as it’s safe, try to bath your baby near a sink where you don’t have to carry the bath to fill and empty it.
If you’ve done all of that and your pain ise’t easing - then its time to cone and see one of Rebound Health’s Womens Health Physiotherapists. Through comprehensive assessment and diagnosis, we will be able to work out what is going on, and put together a plan to help you recover effectively, so that you can care for your family!