What is the cause of postpartum low back pain, and how is postpartum low back pain returned?

Two days ago, a sister told me that after giving birth to a baby, her physique is not as good as before, and she is prone to backache.

Ever since I gave birth to a baby, I've been uncomfortable sitting and lying down. Nothing is right anyway. ...

Let me analyze it for you today.

The main causes of postpartum low back pain

Postpartum overwork

After delivery, the new mommy should take care of the baby immediately. Besides breastfeeding, we should give her a bath, change diapers, get dressed and put her to sleep.

These actions of standing for a long time, sitting for a long time and bending over for a long time will all cause postpartum waist discomfort. In addition, the new mommy is a novice, and she is more likely to be nervous and depressed, and it is also easy to cause low back pain.

Incorrect breastfeeding posture

Often take improper or not relaxed posture to feed the baby, such as sideways, bending and other postures, or tighten the waist, so that the waist muscles are always in a state of not relaxing, which leads to lumbar muscle strain and low back pain.

Uterine contractions

The normal position of the uterus is to lean forward and bend forward, because there are many supine positions in the month. Uterine prolapse can also cause low back pain if there is posterior position of uterus or downward displacement of uterus along vagina during postpartum uterine involution.

Catch cold after delivery

If you don't keep warm after delivery, your waist will be attacked by dampness and cold, which will lead to meridian obstruction, poor blood circulation and low back pain. Postpartum mommy is weak, so she should avoid catching wind or gluttony, otherwise it will easily lead to moon disease.

Eat a reasonable diet before delivery to avoid increasing the burden on the waist due to obesity and causing injury to the lumbar muscles and ligaments.

Keep enough sleep after delivery, change bed posture frequently, avoid squatting or standing for a long time, and don't run or walk long distances too early to avoid low back pain caused by uterine posterior position or uterine prolapse. Did you sleep well after delivery?

Pay attention to the posture before and after delivery: keep enough sleep after delivery, change bed posture frequently, avoid bending over and standing for a long time, avoid overexertion, and do not run or walk long distances too early to avoid low back pain caused by uterine posterior position or uterine prolapse.

Appropriate calcium supplementation during pregnancy: drink more milk, eat more calcium-rich foods such as sesame seeds, and bask in the sun to promote calcium absorption. While preventing low back pain, it also provides enough calcium for fetuses and babies.

Take the correct breastfeeding posture: as long as it can make the waist feel relaxed and comfortable. It's best to sit on a low stool. If you sit high, you can put one foot on the pedal or lean against the chair. It's best to put a pillow on your knee to lift the baby so that it can bear the weight.

Do waist muscle exercise: Do exercises such as stretching and squatting regularly to exercise waist muscles, do exercises such as lifting anus and abdomen regularly every day to exercise pelvic floor muscles, and also do back physiotherapy or massage to relax muscles. If low back pain cannot be relieved by proper waist massage, you should go to the hospital in time.

To prevent low back pain, we should pay attention to the small details of new mommy's daily walking, moving, sitting and lying! The new mommy waist protection is a protracted war. Bad standing posture, sitting posture and bad living habits will increase mommy's waist burden. So the new mommy must correct her bad habits!

Use these techniques to prevent and relieve low back pain.

1 Weight control during pregnancy

Control diet, exercise properly, and control your weight in a normal range.

Start activities as soon as possible after delivery.

If physical conditions permit, start early within 24 hours and do simple exercises, such as making fists in bed, moving wrists and expanding chest. Choose an acceptable exercise method.

You still need to stay in bed for the first few days after cesarean section, just do some simple activities of clenching fists, and then do more exercise.

3 Adjust the posture of the waist

Incorrect breastfeeding posture will bring extra burden to lumbar muscles, and comfortable seats can effectively adjust posture. It is suggested to choose a chair with support at the waist when breastfeeding, or put a small pillow at the waist, which can give good support to the waist. Pay attention to the posture of the waist, change the posture frequently when feeding, and pay attention to supporting the waist to make it as comfortable as possible. It's best to get a comfortable waist pad when sitting and working at ordinary times, and then get up and exercise from time to time.

New mothers can also learn to feed according to the picture below, and often change positions.

Frequent bending movements will also have a great impact on the lumbar muscles. The doctor told me to pay attention to the details as much as possible in daily life: for example, choose the right height to change the baby's diaper; When lifting things daily, remember to bend your knees more and bend less to minimize the burden on your waist. Don't move anything too heavy.

4 keep moderate exercise

Six weeks after delivery, new mothers can gradually start doing some recovery exercises to prevent low back pain. Walking, swimming, yoga and pilates are all good forms of exercise. At first, it is recommended to exercise 2~3 times a week, and then slowly increase the amount of exercise after the body adapts.

If you still feel low back pain after exercise, the orthopedic surgeon recommends a simple exercise, which is repeated 8 ~ 10 times in 6 ~ 8 weeks.

1. Lie flat on the mat with your knees bent and your feet flat on the ground;

2. Abdominal breathing, take a deep breath first;

3. When exhaling, I feel that the abdominal muscles are slightly tightened, so that the coccyx faces the abdomen, and I feel that the whole pelvis is on my chest, but the pelvis has never left the mat.

5 pay attention to calcium supplementation

During the second, third and lactation period, new mothers should pay attention to comprehensive nutrition, especially protein, fat, minerals and vitamins, and eat more calcium-rich foods such as dairy products, eggs, milk and seafood.

Doctors suggest taking calcium from food as much as possible, and taking calcium tablets when it is not enough.

Pay attention to keep warm and apply hot compress for physical therapy.

Keep warm at ordinary times and don't touch cold water. When it is cold, you should add clothes in time to avoid getting cold at your waist. If you feel uncomfortable holding your baby's waist for too long, you can do a simple hot compress, such as taking a hot bath or applying it with a hot water bottle, which can relax the tense muscles in a short time.

Another good way to relax the waist is massage.