post pregnancy backache

9 Top Home Remedies for Post Pregnancy Backache

Most mothers, especially new ones normally experience postpartum, or a backache as it is commonly known. This is because of the changes their bodies go through during pregnancy and also delivery, and also, many new experiences such as carrying the baby and difficulty in finding proper postures. The following remedies will help you cope up with the problem while at home:


Starting exercising soon after giving birth, restores both abdominal and back muscles into their original positions. At first, begin with simple forms of exercise. Start with walking and later on you can begin swimming. For the first few weeks, walk short distances and gradually increase this with time.

Remember not to force yourself to exercise when feeling pain because this can cause ligaments to strain further. This does not mean that you should stop exercising. With effort and consistency, you can achieve much and finally get rid of your back pains, and be a happy mother again.

Check Your Body Weight

Too much body pain can worsen your back pain by pulling your pelvis forward. You should, therefore, try to get back to your normal weight within six months after delivery as this can help reduce the problems of back pain.

One of the ways to check your weight is by eating right. It not only helps lose weight but also nourishes your body. Ensure you eat a balanced diet and if your weight tries to increase, take a lot of water, whole grains and fiber-rich foods such as black beans and green peas. Exercise can also help reduce excess weight.

Maintain Good Posture

Maintaining a good posture prevents pressure from being exerted on one part of the body for a long time. Simple body movements and practices like picking up the baby, sitting and holding the baby while breastfeeding may be taken for granted but can be of adverse effects if not done properly. Here are some of the things to do to maintain your posture:

  • While breastfeeding, ensure you bring the baby to your breast instead of bending to reach the baby with your breasts.
  • Whenever you want to pick something from the floor, bend your knees and not your waist.
  • Sit upright and let your back and arms rest on the chair. Make use of pillows where necessary.
  • Try walking with your back and neck straightened up and never lean forward.
  • Always walk on plain surfaces to avoid further straining of spinal muscles.

Treat Yourself to a Massage

The process of delivery can cause strain on a woman’s body, especially abdomen, hips and lower back. The upper back can also be painful when breastfeeding, especially if you if you don’t use a proper position. Though massage does not help treat back pain, it will help you relax and soothe your muscles. Massaging should be done gently and soothingly and has to go on for about forty days after delivery.

Use Ice & Warm Water

Ice has been proved to work great when it comes to relieving pain. It works by temporarily blocking sensory nerves that might signal pain.

For the first few weeks, apply an ice pack on your back as frequently as possible. After about two days, you can switch to warm water to stimulate the flow of blood and reduce painful muscle spasms. This can be done by dipping a towel in warm water and moving it across your back while lying on your back. This can be done three to four times every day for several days until your back stops aching.

Avoid Pressure on the Back and Hips

You should try to avoid activities that may put much pressure on your back and hips. This is because the ligaments and joints are still loose and are sensitive to excess pressure. The following are some of the practices that can help reduce pressure on your back and hips.

  • Avoid lifting heavy objects or carrying them on your back.
  • Never carry your baby on your back for a long time.Avoid carrying your baby on one side of your hips for a long time, alternate more frequently.
  • Always have enough rest by lying on comfortable positions

Use Herbal Medicines

According to Gina Mohammed, Ph.D., over 100 different plants have been proven to have pain-relieving properties, though some work better than others. Some common herbs used to relieve pain include:

  • Ginger- Its extract contains some chemical properties which may help relieve joint and muscle pains by stopping inflammation.
  • Capsaicin- It is derived from hot peppers. Capsaicin kills substance P, which transmits pain sensation to the nervous system. Its effects are not spontaneous and can take several days to be felt.
  • Turmeric- This spice contains a chemical called curcumin, which can be used to reduce inflammation. Note that too much use of it can cause the problem of indigestion.

Avoid High Heels

You may look fabulous and sex on high heels but now is not the right time. High heels have the effect of exerting pressure on your leg muscles, which can run up to your back. They tend to put your feet at awkward angles which pull muscles out of proportion.

Foot ligaments connect to the calf muscles which are attached to the hamstrings. Hamstrings are connected to the lower back, making it possible to feel a backache along with the feet when you wear high heels. You should, therefore, put on flat surface shoes, to maintain stability and avoid unnecessary backaches, at least for some time.

Take Enough Sleep

Sometimes, getting sufficient time to sleep may be difficult, especially when you have a baby that constantly needs your attention.  All the same, you should try to squeeze your busy schedule and rest as it is equally important. Lie in a position that is friendly to your back and support your lower back using a small pillow.

Backaches after delivery is a normal occurrence and are never permanent. With proper remedies and practices as highlighted above, your pains will soon disappear, and you will be back to your normal life again.

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