Do you have low back pain after having children? If you put this problem on the nursery group, there is no doubt that you can stir up a thousand waves with one stone, and ten novice mothers have waist pain nine times, which is not exaggerated at all.
Low back pain after birth, uncomfortable sitting posture, uncomfortable standing, uncomfortable lying down, no matter what... In severe cases, holding a child for more than 5 minutes will not be effective.
The mothers in the parenting group all said so: it hurts during the day, it hurts at night, it hurts to sit for a long time, it hurts to stand for a long time, and it is even more painful to bend down to change the baby's diapers! Back pain, like a blunt knife cutting meat.
I really don't blame me for postpartum low back pain
When it comes to the causes of postpartum low back pain, we have to mention a "back pot person" - anesthesia.
During caesarean section or natural delivery, doctors often use spinal canal anesthesia, which requires punctures of the lumbar space and injection of local anesthetics to ensure that the lower body does not feel pain. Therefore, many people will suspect that the low back pain is because the anesthesia puncture injures the waist.
So what is the truth?
Freezing wasn't built in a day. The causes of postpartum low back pain are not simple, but there are two main points: changes in the spine, muscles and ligaments, especially endocrine changes during pregnancy.
Changes in the physiological arc of the spine
During pregnancy, especially in the middle and third trimesters of pregnancy, with the rapid development of the fetus, in a short period of time, the volume and weight of the uterus increase rapidly, and the lumbar spine will protrude.
This change disrupts the balance of power in the muscles and ligaments around the original bone, resulting in pain around the spine.
If you gain weight too much during pregnancy, it will cause a large curvature of the lumbar spine, severe pain, and even damage to the lumbar disc.
Rectus abdominis separation
During the mother's pregnancy and childbirth, the rectus abdominis muscles will be affected by the enlargement of the pregnant uterus, and some of the elastic fibers will be broken, which is called rectus abdominis detachment.
Hormonal changes make the ligaments relax
The body's bones and bones are connected by ligaments, which play an important role in strengthening joints, keeping joints stable, and limiting the range of motion of joints.
Pregnant women secrete a type of relaxin during pregnancy, which slowly relaxes the joint ligaments around the pelvis to adapt to fetal growth and prepare for childbirth.
This effect may last for 3-5 months, but ligament relaxation reduces the stability of the spinal joints and also meets the needs of pregnancy and childbirth.
In addition, the above-mentioned increase in physiological curvature of the lumbar spine further increases the burden on muscles and ligaments, which is easy to cause injury and postpartum low back pain.
Improper postpartum exercise and rest
By late, 70-80% of mothers experience some degree of rectus abdominis. The physiological functions of the rectus abdominis muscle mainly include protecting the abdominal organs, supporting the lower back, and participating in defecation, childbirth, vomiting, coughing, etc.
The heavier the separation, the weaker the abdominal muscle strength, the more unable to withstand the pressure of the lower back, increasing the chance of back pain, prone to low back pain.
How to not have low back pain
How does a mother maintain low back pain while pregnant and caring for the baby? Rest alone is not enough, we also need to pay attention to the correction of body posture and carry out appropriate rehabilitation training.
Pay attention to the breastfeeding position
Incorrect breastfeeding posture increases the burden on the waist. It is recommended that Ma Bao try to choose a seat supported by the waist, or put a pillow at the waist to support the waist.
Try to bend down as little as possible
Shifting, changing diapers, and lower back more times will affect the psoas muscles. Do not often lower your waist after childbirth, the baby diaper is heavier, it is best to let the husband mention it, choose a mother and baby table with the right height. Keep in mind the principle of bending the knees and bending less, and reduce the burden on the waist.
Hot compress treatment
Using a hot bath and a hot compress will relax the muscles in a short period of time and relieve low back pain.
Xiaobian reminds: Usually after 6 weeks of childbirth, that is, after childbirth, all functions of the mother are basically restored. According to her postpartum situation, the mother can do some exercises under the guidance of a postpartum rehabilitation physician to restore the strength of the whole body, especially the abdominal muscles and pelvic muscles.