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Tips for lower back pain post-partum
7 replies to this topic
Posted 26 November 2012 - 11:55 PM
Since having DS2 seven months ago my lower back has been giving me mild grief. Not so much that I would even take a panadol,but by the end of the day it is achy.
Obviously I'm sure this is due to my core muscles being stuffed whilst preggers and lugging a 10kg 7 month old and my 2yr old around.
So obviously need to stop lifting the kids except where necessary, am thinking walking and Pilates +/- swimming for core muscles, but does anyone have any other suggestions of what helped them.
I've never had back issues in my life and whilst this is mild I want to try a d get it better before contemplating number 3
Posted 27 November 2012 - 12:27 AM
Hi I would suggest a chiropractor. Its done wonders for my back during and after my pregnancies. I remember at one stage not being able to stand up straight to change a nappy. I have had 3 caesars
Posted 27 November 2012 - 12:46 AM
Osteo - if you're in Melbourne, I can recommend a great female Osteo who specialises in pre and post-natal care.
I used her and remedial/clinical pilates at a physio for a sprained pelvis and they got me moving again.
I wouldn't touch a chiro with a 10foot barge pool (sorry PP - each to their own!) but that is just me.
Posted 27 November 2012 - 01:07 AM
Another thing you could try would be acupuncture. If you're near the gold coast I can recommend a really good one that specializes in women's health.
Posted 27 November 2012 - 01:09 AM
Yoga is also a good way of stretching and gently building up your core muscles.
Posted 27 November 2012 - 01:17 AM
Pilates works to build up your core. I have three kids and whilst my abs are is good shape my lower back is much weaker and I get a lot of pain after running and some gym classes.
Pilates was great after having kids to focus on the core. If you watch a class it looks like they aren't doing anything but it is hard work and really works. Whenever you pick up any of your kids really hold your stomach in and pull up your pelvic floor - this will help support your back.
A physio would also help give you some exercises to work on your core.
Posted 28 November 2012 - 07:39 PM
I would definitely recommend pilates. It's great for strengthening your core. I'm suffering the same problem at the moment. I was so weak the days after giving birth I had to be wheeled out of the hospital. The stretching and the ab/back exercises really help to alleviate the pain. I also bought a pilates book and I try to do the exercises before bed as I tend to wake up with a sore lower back. They really work a treat.
Posted 09 December 2012 - 05:52 PM
Yoga worked wonders for my back - and for my mental health! I had pain constantly for 10 months after my last baby was born. There was a noticeable improvement after the first yoga class, and the pain was gone after the second.
Whatever you do you have to keep it up or the pain comes back. One of the advantages of yoga or pilates courses is that once you know what to do, you can do it at home in your own time, at no ongoing cost. With therapists such as chiropracters and osteopaths you have to keep going back and the cost starts to add up.
If you do choose yoga or pilates, make sure you find the best qualified teacher in your area. An inexperienced instructor may make things worse for you.
Hope it gets better for you soon OP.
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