It's a beautiful experience to become a mother, but many new mothers face postpartum low back pain, which has become one of the most common issues among women. This condition is not only linked to the physical changes that occur during pregnancy, but also to certain improper practices during the postpartum period.
During pregnancy, hormonal changes cause the ligaments in the lower back and pelvis to loosen, while the body’s center of gravity shifts, leading to significant spinal misalignment. These changes often result in lower back pain for new mothers. While most of these symptoms tend to improve over time, some cases of low back pain are caused by incorrect postnatal habits and can be more persistent.
One common issue is a lack of physical activity. Many new mothers remain largely bedridden after childbirth, which can slow down metabolism and hinder recovery. Another factor is poor posture—many new mothers sit or breastfeed without proper support, which can strain the lower back over time. Additionally, weight gain after childbirth can shift the body’s center of gravity, placing extra stress on the lumbar spine. Choosing a mattress that is too soft can also contribute to discomfort and lower back pain.
So, how can new mothers prevent or reduce postpartum low back pain?
Regular exercise is one of the best approaches. First, maintaining proper posture is essential. Second, engaging in daily stretching exercises, such as bending and squatting, can help strengthen the back muscles. Pelvic floor exercises like Kegels and abdominal workouts can also aid in recovery. Back massage or physiotherapy may provide additional relief. Third, strengthening the core muscles through targeted exercises helps restore abdominal tone and supports the lower back. Lastly, performing specific lumbar stability exercises can help restore the natural curvature of the spine.
In short, staying active after childbirth is crucial. A consistent routine of gentle yet effective exercises can significantly reduce the risk of long-term back pain and help new mothers feel stronger and more comfortable in their postpartum journey.
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