How To Reduce Back Pain After C- Section

Backpain After C-Section: Causes & Treatments to Follow

Pregnancy can take a toll on your body, with one of the most common effects being back pain. Did you know, more than 70% of pregnant women experience this C -section back pain? However, since all the focus is on the newborn, you might ignore the pain. This can eventually lead to severe and long-term back issues. 

What are the causes of back pain?

There are a lot of factors causing back pain after C-section delivery. Here we have a few that you should know:

Changes in Hormones

Have you heard of relaxing? It is a pregnancy hormone produced by the body to loosen the ligaments and joints during delivery. Since this hormone is produced regardless of vaginal delivery or c-section, there is a higher chance to strain your back.

For most individuals, joints, muscles, and ligaments eventually gain strength after a few months of delivery.

Lifting & Carrying the Newborn

Your newborn may be around 2-3 kilos, which might not seem like a lot. Despite the baby’s size or weight, carrying it throughout the day can affect your back. The fact that you have to bend over and lift the baby from the stroller, crib, or car seat can cause more strain. This is one of the main reasons why new parents complain of back or neck issues.

Weight Gain

After delivery, antibiotics, and surgery can increase your body weight. This extra weight would exert pressure on your back and spine. In most cases, the baby’s movement and position inside the womb cause a severe strain on the abdomen region, leading to greater pain.

Impact of Anesthesia

During delivery, doctors inject an epidural or spinal block (anesthesia) to numb the area for surgery. Post-delivery, the anesthesia may cause muscle spasms that last from a few weeks to months.

Breastfeeding

Did you know that something as simple as looking at your baby as you breastfeed can lead to back pain? Slouching shoulders and lowering your neck while feeding the baby can lead to the development of back pain.

8 Best Ways to Reduce Back Pain After C- Section

Taking care of a newborn is an exhausting process in itself, but the added burden of C-section back pain can make it feel impossible. So how can you reduce back pain after C-section?

Here we have some tips that could be included in your daily routine with the little one:

Try to Avoid Bending

As we discussed earlier, relaxing can make joints, muscles, and ligaments weak. As a result of this, a slight movement could lead to severe back pain. So next time you bend to pick up the baby make sure you keep your back straight and bend with your knees. When you feel slight discomfort, ask your partner or someone else to carry the baby. 

Do Simple Exercises

Once your gynecologist gives you approval, start with simple exercises such as yoga, Pilates, and breathwork can reduce back pain after c-section. Practicing easy stretches like the child post, cow pose, downward dog, and more can help strengthen your core muscles and reduce strain on your back. You can also start going for a short walk to improve blood circulation, this will help reduce spasms and inflammation. 

Maintain a Proper Posture When Breastfeeding

We understand that watching your baby when breastfeeding is a bonding moment. However, it is important to be mindful of your posture. Placing a pillow under your elbow to provide support to the arm, slightly elevating the baby, and breaking your gaze frequently to avoid straining your neck can help prevent back pain. 

Take a Hot Bath

A hot bath can do wonders. It helps relieve muscle spasms and muscle tension. In addition to this, the heat helps increase blood flow, and reduce inflammation and back pain. With a C-section, it is important to get approval from your doctor before a proper bath. A bonus tip is adding rock salt to the hot bath, this is an ancient Indian remedy to reduce pain and soreness. 

Yes, there are days when you may not have the time or energy to have a hot bath. In such situations, using a heating pad or running hot water down your back can do the trick. 

Take Adequate Rest

Your day might be pretty hectic, but there should be no compromise when it comes to rest. Moving around too much can increase back pain. It is important to stay off your feet especially when you feel the slightest discomfort. Taking naps throughout the day is useful as it helps the body recover and gives you a few extra hours of rest especially when the baby keeps you up at night. 

Massage

A back massage helps reduce muscle tension and muscle spasms; helps increase blood circulation. You have probably noticed the common practice of giving an oil massage to newborns, to strengthen their bones. The same theory holds true for you. 

Choose a Comfortable Sitting Position 

Since you will be sitting with the baby for hours, make sure you have a comfortable seating arrangement. Use a pillow to provide sufficient neck, arm, and back support. 

Pain Medication (If Needed)

There are days when the pain can be unbearable. In such cases, getting a prescription for pain medications from your doctor would be helpful. Remember, if you are breastfeeding make sure you take medications that are safe for the baby.

Overcome Back Pain After C- Section With Physiotattva

Sometimes you may need a little extra assistance to cope with the pain. Physiotherapy can be an effective option to overcome this condition. Our team at Physiotattva aims to provide you with the proper care and treatment for back pain after C-section. With consultations, home visits, and personalized treatment plans we help you with the necessary tools to improve your quality of life.

Frequently Asked Questions

Is back pain normal after C-section?

Back pain is normal after C-section. Hormonal changes, surgery, weight gain, breastfeeding, and more can cause long-term back issues leading to pain. Here are some tips to reduce back pain after C - section and normal delivery.

When will back pain go away after C-section?

Depending on the severity of the pain and the lifestyle of the individual, the pain may take a few weeks to a few months to reduce. Hence it is essential to include changes at home and be in touch with your doctor.