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Preventing Backache: Must-Read Tips for New Moms

Team AckoFeb 8, 2024

If you have achy back after delivery, then preventing back pain – tips for new mom is a must read for you.




    You are happy, ‘coz you are a mom now! But along with this happiness comes a list of responsibilities and pains that you need to cope with. A lower back pain is at the top of the list. Many of the hormonal and physical changes during pregnancy may result in back pain. The pain is throughout your pregnancy, during delivery and may last even after that too. Usually, the pain gets relieved within few weeks of delivery, though some moms will continue to have pain for much longer.

    Reasons for having back pain

    1.    During pregnancy, the body release hormones to loosen the joints and ligaments that attach your pelvic bones to your spine to help the baby come out easily. This loosens ligaments makes you feel less stable and cause pain while standing, sleeping, or mgetting out of a chair. These loosen muscles and ligaments don’t fix overnight and take some time to get toned and regain strength thus causes pain postpartum delivery. 

    2.    During pregnancy, the expanding uterus weakens the abdominal muscles and alters your posture. It exerts pressure on the lower back muscles. 

    3.    Being overweight or increased weight during and after pregnancy puts extra pressure on your back muscles.

    4.    Long and difficult labor also results in back pain. While delivering the baby, you exert pressure on those muscles which you have never used, this cause prolonged back pain. Epidurals or caesarian also lead to back pain if not taken care properly.

    5.    New moms often worsen their back pain due to their wrong posture while breastfeeding. 

    6.    Bending frequently and lifting weight (baby and others) results in the sore back.

    7.    Sciatica and low levels of calcium and Vitamin D lead to joint pain in lower back. 

    8.    Improper rest after delivery and overall stress you take to take care of your newborn make it harder to recover from pains after delivery including back pain.

    Whatever be the reason for your back pain, this article on preventing back pain – tips for new mom will tell you how can take care of your back and get relieved from postpartum backache.

    Preventing back pain – tips for new moms

    1.    Try to get back to your normal weight after delivery. Take right balanced diet to maintain weight and health. 

    2.    Start Exercising-

    •    Check with your doctor when and what kind of exercises you can start with. Ask your doctor how you can come back to your pre-pregnancy weight through exercises.

    •    Begin with a light walk. Walking is the safest exercise to start with even if you had C-Section. Swimming is another good option to start with as it helps strengthen your muscles without putting pressure on your joints.

    •    Later start exercising to restore your abdominal and back muscles strong. You can do some pelvic tilts. 

    Lie on your back on a flat ground. Bend your knees and keep the feet flat on the floor. Inhale and let your belly expand. Exhale keeping your hips on the floor and bring your tailbone towards the belly button. Tighten your buttocks and release. Repeat it 8-10 times. At least wait 6 weeks if you had a C-Section.

    •    Do gentle stretching and light yoga. Do not overstress your body. Begin with light exercises only.

    3.    To pick up your baby from the floor, bend your knees not your waist. Squat or sit down, lift your baby into your arms and stand up taking the support of your hand. 

    4.    Avoid stretching your arms to pick up your baby. Get closer to your baby and then lift him.

    5.    Do not carry your baby on one hip for a long time as it puts pressure on your pelvic and back muscles. Instead, use the front pack to carry your child. 

    6.    Maintain proper posture while feeding.

    •    Sit straight while feeding your child. Do not bend over him. Instead, bring your baby to your breast. Place a pillow on your lap to bring him closer to you.

    •    Sit In an upright chair rather than a soft couch while feeding.

    7.    Choose a comfortable chair for sitting, with a lot of pillows to support your back. Also, use a footstool to keep your feet slightly raised from the floor, to mitigate the lower back pain.

    8.    Avoid wearing high-heel footwear for a few months after delivery.

    9.    Take warm water bath at least for a month after delivery to get relieved from strained muscles. Use hot compresses for temporary relief from back pain.

    10.    If possible, then hire a professional to treat yourself to a massage. Take body massage for at least 20 days after delivery to improve blood circulation, soothe tensed shoulders, joints pain, and pulled muscles.

    11.    Learn relaxation techniques. Take ample of rest, though it is not possible for everyone, at least take a rest when your child is taking nap.


    If the above “preventing back ace: tips for new moms” doesn’t subside your pain, do consult your doctor to know the underlying reason of it. It is important to keep yourself healthy, as only a healthy mother can make her child healthy.


    Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.



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