How to get rid of pain in the back after childbirth?

Causes of back pain after childbirth. Exercises for posture restoration. Recommendations for eliminating back pain and lower back after ancestration

One of the most common complaints that can be heard from newly-made mothers are back pain after childbirth. This is quite an ordinary phenomenon if it were because the gait of pregnant woman is significantly different from the usual. Woman in the period of tooling the child, especially in the last months, as if leans back, turning in the thoracic and lumbar region.

In the third trimester, when the kid is arranged with the right or left side of the uterus, feeling tangible. In addition, many are known that during this period, cartilage connections are softened and slightly. This phenomenon often becomes the reason for the infringement of vertebral nerves, permanent muscle spasms and back pain.

Causes of postpartum pain in the back

Another reason why it begins to whine a spin – stretching the pelvic muscles in the process of the delivery, because the passage of a sufficiently large fetus through narrow generic channels for them is stress. The ladies suffer most of all, the physical preparation of which by the time of birth left to desire better.

But women who were engaged in a special gymnastics in the process of all pregnancy, note minor sipping, and then do not complain. But polishing the muscles of the pelvis happens not only due to insufficient physical training. An important role is played by a hormonal background, or rather, its change, which leads to metamorphoses in the structure of the joints and ligaments.

It is worth noting that many doctors claim: if a woman even before the occurrence of pregnancy suffered from the spinal curvature, then after the birth of a child, this pathology will disturb stronger than the usual.

Some osteopath specialists offer women in labor «fix» Spine in the first hours after childbirth to prevent discomfort. However, a woman can independently take care of his health. First of all, it is necessary to make an effort to restore the correct posture.

Why still hurts back after childbirth:

• The discrepancy of the bones of the pelvis and the spine is a natural process accompanying childbirth. In the postpartum period, this phenomenon can deliver some inconvenience, because the bones will become in their places and occupy the positions inherent in them in good condition;
• Dislocation / displacement of the vertebrae leads to the strongest pain. Often this violation is accompanied by pinching nerve roots;
• Intervertebral hernia arises during childbirth themselves, but only if it had a predisposition, for example, a jolly or crack in the spine.

Exercises for the restoration of the back after delivery

Upon arrival home from the maternity hospital, when health improves, it is necessary to become sideways to the mirror, straighten and evaluate the result. Most likely, it will be possible to simply deploy your shoulders, but the chest, the stomach and the loin will be written forward, while the pelvis and hips will stay at the back. That is, the figure will be similar to the Latin letter S.

Therefore, it must be put in order. There are special exercises for this that will not take much time, but will help to restore the forms.

It is necessary to set the legs on the width of the shoulders and become on the full foot, straightening the knees. One palm put on the lower back, while the pressure should be felt. Buttocks strained. The second palm should be at the bottom of the abdomen. When the lower back straightens, the pelvis goes forward, but the belly and buttocks remain selected.

Must be lined in this position for 10-30 seconds. Body muscles and limbs should remain relaxed, but still selected. Voltage With the right exercise, only the loin is experiencing. Then you need to raise the chest and freely lower both hands. At the same time, the shoulders as if they will be saved, the chest is a little lusted.

At first glance it will seem that the position of the body is wrong, but in fact the back at this moment becomes absolutely straight. Then the neck is slowly straightened and the head rises, but it is not necessary to throw it back. At this point you can go to the wall and feel how the back is smoothly pressed against the surface.

If there are several free minutes, you can take a pose of embryo – the chin is pressed to the chest, the knees are a bit bent, the back of the rounded, the palms are wrapped the shoulders, and then consistently fix all the spine departments.

Of course, after a woman is accepted for homemade troubles, you can immediately forget immediately. But at convenient moments it is necessary to paint the muscles of the back. You can train even with the baby, for example, on a walk with a carriage. Over time, the body will get used to the right pose.

How to protect your back from loads, if a spin hurts after delivery

On the spine of the young mother there is a big load when she wears a child, feeds him, engaged in housework. To protect your back, it is recommended to take some measures.

When feeding an important role is played by a convenient posture. Chair or chair should have a high back and be deep enough so that you can rely on it all the backs. Foots and knees should stand on the floor, be relaxed and occupying the right position.

You need to tightly leaving the corner between the seat and the back. You can put a small pad under the lower back. You can not fall apart in the chair and crawl off it.

Bed must be comfortable and moderately rigid. If the mother sleeps with the child, then on the frame it is recommended to put a solid board, and on top of her hard mattress. If a woman prefers to sleep on his back, then the roller is placed under the knees, so that the spine does not be fed.

When lifting the bed, you need strain the muscles of the abdomen, bend your knees and turn the side, then push off the surface with your hands and sit down, lowering the legs on the floor.

When lifting heavy items, they are followed by the state of the back. It should be flat, not curved and not twisted aside. When moving heavy things knees bend. When climbing a portable stroller with a baby, you need to take the handles so that its head is as close as possible to the body, then the load on the back will be minimal.

When lifting the older child, the stomach is drawn, the buttocks are pressed and strained pelvic bottom. Need to keep your back smoothly, bend legs and squat, pull it closer to yourself, and then, having gravated on the muscles of the legs, slowly raise it.

If it is necessary to put a heavy item on a large height, for example, on the mezzanine, the feet are put on the width of the shoulders. In this position, the load is distributed evenly to the feet and the spine. At the same time, the risk of an invalid turn to the side is reduced to the side.

Hike to the store or market involves the transfer of heavy bags. To take them, you must first sit down a little, and then, taking the cargo at the same time, straighten your knees. If the packages have a different weight – it is necessary to periodically change your hands, you can not carry gravity only on one side, because the muscles will strain only on a certain half of the body and the spine will be curved.

When changing bed linen or dressing of the older child can not be tamed. Need to put on your knees. This also applies to the moments when something rises from the floor. First go squatting, and then drop on your knees. Removing the apartment with a vacuum cleaner, one leg is put forward and swayed forward – back. At the same time, the back, although it is hard after childbirth, should be smooth.

Bath bathing baby better not to put on low chairs. It is better to arrange it on the floor, table or board, laid over a large bathroom. If parents bathe a child in an adult bath (it is pre-washed with a shopping soap), then the floor is put on the floor and become next to the knees.

You can swim along with the bloha, if someone helps climb into the water and leave it. On the floor in the bathroom, a rubber mat must be lying in order not to slip.

When choosing such necessary things like a baby carriage or a kangaroo backpack need to remember its back. Carrying should be easily put on and be convenient to operate. The head of the child should be at the level of the mother’s chest, slightly lower the chin so that the lips can be touched to his macushkin. Stroller knob should not be below the waist level.

If the back hurts and pulls the loin after childbirth, but there are no serious pathologies, the woman should pay attention to the above methods of facilitating the load on the back, and as far as possible do exercises.

When the cause of discomfort is a serious illness or violation, any events, whether exercises or medications, should be appointed by a doctor. Specialist, pushing out the cause of pain, will choose a method of adequate treatment.