Preventing back pain
Pregnant women commonly complain of back pain. Usually, the pain diminishes within two weeks after delivery. But back pain may return as soon as you begin lifting and carrying the infant on a daily basis. As the infant grows, the weight increases and back pain can worsen. Here are ways for new mothers that can help reduce their risk of injury and back pain. Do not stretch your arms out to pick up the baby. Bring the baby close to your chest before lifting; bend at your knees, not at the waist. Squat down, tighten your stomach muscles and lift with your legs. Avoid twisting your body.
Getting up from the bed: turn towards one side, put your legs down and then get up from the bed
Lifting the child: Bend down on your knees and hip bent and then lift the child. When lifting the child up out of the crib, tilt the crib side down and pull the child toward you. Do not bend over the side of the crib and lift the baby over the top. Do not carry a child on your hip; this overloads the back muscles.
To avoid upper back pain from breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright chair rather than a soft couch.
Most common sleeping position is on the side, with the legs and hips aligned and flexed. Because this position leaves your upper leg unsupported, the top knee and thigh tend to slide forward and rest on the mattress, rotating the lower spine. This slight rotation may contribute to back or hip pain. To prevent that problem, place a pillow between your knees and thighs.
Sit in a reclined position and place a pillow underneath the knees. This position eases out the tension in the back. Diaphragmatic breathing technique: is needed for relaxation, for proper healing of the scar tissue by increasing blood to the area.
- Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
- Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible. When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair.
To perform this exercise while sitting in a chair:
- Sit comfortably, with your knees bent and shoulders, head and neck relaxed.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips The hand on your upper chest must remain as still as possible.
Hut Exercise: Either sit in bed or a chair, or lie on your side in bed and place your hands over your tummy. Take a big breath in, and as you exhale say the word "hut" forcefully. You should feel your tummy tighten as you say "hut" and relax as you inhale.