Upper Back Pain as a Postnatal Mum

Exhausted and achy after childbirth? Up to 75% of new mums experience postnatal back pain. It's no surprise! Between pregnancy's physical changes and the demanding routines of caring for a newborn, your back can take a serious beating. But don't worry, this pain is often temporary and treatable. In this guide, we'll explore the common causes of postnatal back pain and provide effective strategies to help you find relief and get back to enjoying motherhood.

Understanding the Causes of Postnatal Back Pain

Postnatal back pain can stem from various factors, including:

• Pelvic Floor Dysfunction: Your pelvic floor muscles act like a hammock, supporting your organs and stabilising your core. Pregnancy and childbirth can strain these muscles, leading to pain in your lower back and pelvis.

• Postural Changes: As your baby grows, your centre of gravity shifts forward, causing your spine to curve excessively. This puts extra strain on your lower back muscles.

• Hormonal Fluctuations: Pregnancy hormones relax your ligaments to prepare for childbirth. However, these relaxed ligaments can contribute to joint instability and back pain after delivery.

• Core Weakness: Your abdominal muscles stretch significantly during pregnancy to accommodate your growing baby. Regaining core strength post-delivery is crucial for proper back support.

• Physical Demands of Motherhood: Lifting, carrying, feeding, and rocking your baby can be physically demanding. Improper lifting techniques or repetitive motions can easily lead to back pain.

Treating Postnatal Upper Back and Lower Back Pain

• Gentle Exercise: Regular exercise is key to regaining strength and improving posture. Consider working with Physio Katy to create a personalised programme that focuses on core strengthening exercises, targeted stretches to improve flexibility, and breathing techniques to promote relaxation and proper body mechanics.

• Postural Awareness: Be mindful of your posture throughout the day. Stand tall with your shoulders back and avoid slouching. When feeding your baby, use pillows for proper back and arm support. Consider different feeding positions like side-lying to reduce strain on your upper back and neck.

• Self-Care Practices: Prioritise your well-being! Apply heat or ice packs to sore areas, get enough sleep whenever possible, and don't hesitate to delegate tasks when needed.

While over-the-counter pain relievers like paracetamol or ibuprofen may offer temporary relief, always consult with your GP before using any medication while breastfeeding. They can advise you on safe options for pain management that won't affect your baby.

As women's health specialists, I am here to support you at Physio Katy in Beckenham. I offer a comprehensive range of diagnostic and physiotherapy services specifically designed for lower back pain. I'll equip you with the tools and knowledge you need to manage your symptoms and feel your best throughout your pregnancy. Contact Physio Katy today to schedule a consultation and get back to enjoying this special time.