Recovering from a C-section & Back Pain
Back pain after a C-section is a common challenge many new moms face. While the joy of welcoming your baby is immense, the physical strain your body endures can lead to lingering discomfort, particularly in your back. Below we’re sharing 8 ways to help manage and alleviate back pain after a C-section.
1. Gentle Chiropractic Adjustments
Chiropractic care can be highly effective in addressing postpartum back pain. After a C-section, your spine and pelvis may be out of alignment due to the stress of pregnancy and surgery. A chiropractor who specializes in postpartum care can use gentle, non-invasive adjustments to align your spine, helping reduce pain and promote healing. Many moms find relief from their lower back and pelvic pain through regular chiropractic visits.
You can read more about Chiropractic care during the 4th trimester here.
2. Postpartum Core Strengthening Exercises
After a C-section, your abdominal muscles are weak due to the surgery. Strengthening your core muscles can help relieve strain on your back. Begin with gentle exercises like seated pelvic tilts, barrel breathing, and light pelvic floor engagement. These movements strengthen the pelvic floor and lower back, improving posture and reducing pain.
We strongly recommend seeing a Pelvic Floor Physical Therapist even after a C-section to have your diastasis recti, pelvic floor muscles, and abdominal region assessed.
Our list of local PFPTs can be found here. We also love online programs such as Bloom Method and Every Mother for safe and effective strengthening postpartum.
3. Improve Posture While Feeding
New moms spend hours holding and nursing their baby, which can also contribute to back pain. Poor posture during breastfeeding or bottle-feeding can strain your neck, shoulders, and lower back. Try to keep your back straight and supported by using pillows behind your lower back and under your arms. A breastfeeding pillow can also help bring the baby up to the right height, reducing strain on your back.
4. Use Heat Therapy
Applying heat to your lower or upper back can soothe sore muscles and ease tension. A heating pad or warm compress applied to the area for 15-20 minutes can promote blood flow and relax your tight muscles. This can be particularly helpful in the first few weeks postpartum when your body is healing from surgery. (We often recommend heat for the upper back for feeding posture discomfort too.)
5. Incorporate Gentle Stretches
Stretching is another way to alleviate postpartum back pain. Gentle yoga or specific postpartum stretches can help relieve tension in your lower back and shoulders. A few recommended stretches include:
Cat-Cow Stretch: This yoga pose gently moves your spine and helps release tension
Child’s Pose: This pose stretches the lower back and hips, QL muscles & promotes relaxation
Foam Roller: This stretch gives extension and space to the upper and lower back using gentle traction (do not bridge while using the foam roller until you have been cleared)
Please consult with a chiropractor or physical therapist before starting stretches to ensure they’re safe for your stage of recovery!
6. Stay Hydrated
Hydration plays a crucial role in maintaining spinal health. Water helps keep your discs and neural tissue hydrated, reducing discomfort in the back. Breastfeeding moms, in particular, need to drink plenty of water to stay hydrated, especially as breastfeeding increases water needs. Proper hydration can help alleviate back pain and aid in postpartum recovery.
7. Postpartum Massage
A professional postpartum massage can work wonders for relieving muscle tension and promoting relaxation. Massage therapy specifically focused on the lower back, shoulders, and neck can help ease the muscle strain that develops from carrying and caring for your newborn. Additionally, it improves circulation and accelerates healing.
If you feel pulling, tugging or discomfort in your abdominal region post C-section, a Maya Abdominal massage would be ideal. It aids in releasing fasical tension in the abdomen post-surgery. Our favorite practitioners can be found here.
Bonus Tip: Prioritize Rest and Recovery
Caring for a newborn can be exhausting, but it’s essential to prioritize your rest. Your body has gone through significant changes, and proper rest is crucial for healing. Avoid lifting heavy objects and practice good body mechanics when picking up your baby, turning over in bed and going up and down stairs to prevent further strain on your back.
Conclusion
Postpartum back pain after a C-section is common, but there are effective ways to alleviate it naturally. Chiropractic care, core-strengthening exercises, proper posture, and self-care techniques like heat therapy and massage can help you feel better and support your recovery.
If you're experiencing persistent back pain, consider visiting a chiropractor who specializes in postpartum care. Our doctors at Well Spine Family Chiropractic are specifically trained in postpartum care. We use a variety of pillows and supports to adjust a mother who has just had a C-section. You can schedule a visit with us here or call our office at 720-403-8255.