What should I do if my waist hurts after giving birth?

It is very common to have back pain after giving birth. Generally speaking, there are many reasons for women to have back pain after childbirth. In fact, back pain after childbirth must be taken seriously. Women are usually very weak after giving birth. If back pain occurs, it will seriously affect daily life and work, and may also leave sequelae. What should I do if my back hurts after giving birth?

What should I do if my waist hurts after giving birth?

Massage and hot compress waist

If the symptoms of low back pain are mild, you can apply hot compresses and massage your waist to promote blood vessel dilation, accelerate blood circulation and relieve pain. You can use a hot towel, gauze or hot water bottle. Apply hot compress to your waist for half an hour every day, combined with waist massage, which can greatly relieve back pain.

Walking backwards to relieve back pain

To relieve back pain, you can try walking backwards. Walking backwards can exercise the waist and back muscles, strengthen the waist muscles, relieve pain, and have a therapeutic effect on postpartum back pain. When walking backwards, remember to wear flat shoes, walk slowly with small steps, and pay attention to safety. You can also exercise at home: barefoot or in flat shoes, place the forefoot on a book about 20 mm thick, keep standing upright, the longer the better, and feel whether the back pain is relieved.

Proper calcium supplementation

During pregnancy and lactation, a large amount of calcium will be delivered to the baby through the placenta and breasts. If the mother cannot adequately supplement calcium, osteoporosis will occur. This is also one of the causes of lower back pain. Therefore, calcium supplements are necessary during pregnancy and after childbirth, at least until 5 months after childbirth. You can supplement it by drinking milk or soy milk. If you are not used to consuming milk and dairy products, you can also supplement it by taking various calcium tablets (the ingredients must contain vitamin D so that calcium is easily absorbed). In the late pregnancy and lactation period, 1500 mg of calcium is needed daily. 400-500 mg can be obtained from general food. If it is insufficient, calcium tablets can be used.

Adjust your posture

Postpartum strain, excessive fatigue and improper posture when feeding the baby can all induce low back pain. Pregnant women can check whether their breastfeeding posture is suitable. They can be sitting or lying down, but the principle is that the mother should be relaxed and comfortable.

After delivery, avoid bending over frequently or standing or squatting for long periods of time. Pay attention to protecting your waist in daily life, change your bed position frequently, avoid lifting heavy or high objects, do not run or walk long distances too early; move your waist frequently to stretch your waist muscles. Adhere to the principle of "if you can stand, don't sit; if you can sit, don't lie down".

Pay attention to protecting your waist

1. Move your waist frequently to stretch your waist muscles. If you feel discomfort in your waist, you can massage, apply hot compress to the painful area or take a hot bath to promote blood circulation and improve the discomfort in your waist.

2. Pay attention to keeping your waist warm at ordinary times, especially add clothes in time when the weather changes, and avoid being blown by cold wind, which will aggravate the pain.

3. Sleep on your back or on your side. The mattress should not be too soft. If it is too soft, you can use a harder cushion.

4. If you are overweight, you should pay attention to controlling your weight to avoid increasing the burden on your waist and damaging your lumbar muscles.

5. Do not wear high heels too soon after giving birth to avoid increasing pressure on the spine. It is better to wear cloth shoes with soft soles.

6. Do 2 to 3 minutes of waist exercises after getting up every day, and go for more walks or cycling more often, which can prevent and relieve back pain.

7. Starting from 2 weeks after delivery, do exercises to strengthen the lumbar muscles and abdominal muscles under the guidance of a health care doctor to enhance the stability of the lumbar spine, such as doing sit-ups.