Back pain after childbirth
Tips and exercises to regain good posture and relieve back pain after childbirth.
During pregnancy, the increase in weight and volume of your body caused an imbalance of posture and an accentuation of lordosis (curvature of the spine). To find a good position after delivery, we must, above all, tone the muscles that stabilize the spine and the deep abdominal muscles.
After delivery, you must carry the baby, put it into the car seat, pushing the pram, etc.. These new movements repeated while the back muscles are weak can cause muscle tension and pain in the nape of the neck between the shoulder blades and lower back. To relieve this pain, postpartum, relax and massage the back muscles. This article will be divided into three sections or the section "exercises stabilize the spine," in "massage back muscles" and finally one that will offer "flexibility exercises".
Exercises to strengthen back muscles
Position on all fours, exhale through the mouth by retracting the navel and tightening the waist as if it were a belt. You should feel the contraction on each side of the column is that the multifidus contracts. Do not bend and does not dig back during the exercise, keep your back straight as possible. Do three sets of ten movements (back of the navel), taking ten seconds of rest between each movement and one minute rest between each set. Do this exercise once a day, 5 days per week for 6 weeks.
Heat and massage
The application of heat, as hot water bottle, heated grain bag or warm bath helps reduce muscle tension in the back. Applying a comfortable warmth (without burning) for a period of 20 to 30 minutes is recommended.
Massage back, neck and the region between the shoulder blades are very relaxing and relieves muscle tension accumulated. Knowledge of a special massage technique is not necessarily required. Use circular movements, strumming or kneading of preceded by application of heat. Determine the technique that relieves muscle tension over and repeat. When your masseur assigned (spouse, parent or friend) is not available, see a massage therapist or massage yourself by pressing your back on a ball and rolling it.
Flexibility exercises for back muscles
a) The pelvic tilt with stretching of the muscles of the lower back
While lying on your back, knees bent: slightly lift the buttocks. Take your hips in your hands and tilt your pelvis so as to bring up the coccyx. Then remove the top of the buttocks on the floor as far as possible from the shoulders. The lower back should be flattened and you should feel a stretch in the region of the lower back. Hold the stretch for 30 seconds by doing abdominal breathing. Release the stretched muscles, without trying to find the initial curvature of the back, then repeat 3-5 times. Do this exercise 1-2 times a day as needed.
b) The pelvic tilt and hip flexion (stretching of the muscles of the lower back and buttocks)
While lying on your back, knees bent: repeat last year. When the lower back is flat, bring one knee up to your abdomen with your hands. You should feel a stretch in the region of the lower back and buttocks. Hold the stretch for 30 seconds by doing abdominal breathing. Return to starting position and repeat with other leg. Repeat 3 to 5 times, with each leg. Do this exercise 1-2 times a day as needed.
c) hands behind his back (stretching the upper back)
While sitting, cross your arms horizontally in front of you and place your hands on your shoulders. Round slightly lower back by tilting your pelvis and lengthening your neck and cross your elbows forward so as to stretch the region between the shoulder blades. Hold the stretch for 30 seconds by doing abdominal breathing. Release the stretched muscles, then repeat 3-5 times. Do this exercise 1-2 times a day as needed.