New parents are often warned about the pain that comes with childbirth, but postpartum back pain isn’t talked about quite as often. There are many reasons that can contribute to this issue, from lifting heavy baby gear to recovering from the actual delivery. The following tips may help you prevent or lessen the impact. 

How to Handle Postpartum Back Pain

1. Lift With Your Legs

Lots of new parents experience back pain due to leaning over and picking up their baby, car seat, and stroller improperly. To handle these items without straining your back, bend at the hips and take a deep breath in before standing back up and breathing out. Push with your legs to activate those muscles instead of relying primarily on your back. 

2. Practice Proper Feeding Posture

Slouching while feeding your baby can put pressure on the spine, whether you're nursing or bottle feeding. To prevent pain, sit with your knees and hips both bent at a 90-degree angle and the back completely straight against the back of your seat. 

If needed, place your baby on a nursing pillow so that they can reach comfortably without requiring you to bend forward. It's important to work with a certified lactation consultant if you experience discomfort while feeding.

3. Start Exercise Slowly

New parents generally benefit from resting and avoiding strenuous exercise for at least six weeks following the birth. However, avoiding all movement can lead to weakened abdominal muscles. 

Fortunately, some simple exercises like pelvic tilts may keep these muscles active and support proper spinal alignment without straining the body. Always get approval from your doctor before starting any exercise program, and work up the effort level gradually once you start. 

If you’re experiencing postpartum back pain that isn't improving on its own, turn to the experts at O’Fallon Pain Relief Associates. The chiropractor specializes in pain management, using considered techniques ranging from physical therapy to chiropractic care and medication. The experienced team develops individualized treatment plans for each patient, taking their specific needs and goals into account. Visit the website to learn more about their approach to pain management or call (636) 978-3000 to request an appointment in St. Charles County, MO.