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Pregnancy and giving birth can take a toll on your body. The added weight can lead to poor posture, and during delivery, uterus expansion may strain your back. The effects can last long after delivery, so it’s important to properly manage and resolve back pain so you can better enjoy the magic of your little one’s first months in your life. Keep the following tips in mind to find relief.

How to Handle Back Pain After Giving Birth

1. Work With a Chiropractor & Physical Therapist

A chiropractor is your most valuable resource for resolving back pain. They specialize in spinal misalignments and will provide adjustments to areas that may be contributing to muscle tension. During your exam, they’ll also look into muscle weakness and other pregnancy-related issues that may be contributing to the pain.

Chiropractors often use massage therapy, nutritional guidance, and other methods to assist with pain relief and recovery. Targeted physical therapy is also used to reduce symptoms and resolve back pain.

2. Hold Your Baby Correctly

back painMany new mothers exacerbate back pain by holding their baby incorrectly. The weight can pull your spine out of alignment and strain muscles.

When picking up your baby, lift with your legs, not your back. When nursing, hold your baby to your breast and check that you aren’t hunching forward.

Use a stroller when possible. If you prefer to keep your little one in a carrier, don’t hold it at your side too long. You’ll gradually pull your body out of alignment. If you’re carrying your baby in a sling or backpack on your chest, be mindful to ensure you aren’t hunching over.

3. Practice Yoga

An effective way to reduce back pain is by stretching and building core strength. You can accomplish both with yoga. This low-impact practice involves holding yourself in positions for extended periods. These simultaneously stress the hamstrings, lower back, and neck while also strengthening your core. It’s a highly accessible routine that anyone can try and can be performed in your living room while you watch your baby.

 

If you’re dealing with pregnancy-related back pain, contact O’Fallon Pain Relief Associates. Serving St. Charles County, MO, this practice takes a personalized approach to pain relief. Their skilled team offers physical therapy, chiropractic care, and more to ensure patients achieve relief now and in the future. Call (636) 978-3000 to schedule an exam and explore their services further on their website.

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