If you want to say the most painful thing after being a mother, waist pain can definitely enter the top three.
The key is, with a sore old waist, to hold the baby, nurse, do housework…
Many mothers wonder: There was no such problem before. How did they start to suffer from backache after becoming a mother?
Why do you always like to find Baoma for waist pain?
Pregnancy can break the mechanical balance of the body’s core. As the baby in the womb grows bigger and bigger, the extensor muscles in the waist need to provide extra force [drag] to the uterus (imagine the feeling of backpack on the front side of the body), which can easily cause lumbago due to lumbar muscle strain over time.
For waist pain, posture and prevention are the key. Below I recommend 4 relief methods, all mothers can try.
Adjust posture
Incorrect breast-feeding posture will bring extra burden to lumbar muscles, and a comfortable seat can effectively adjust the posture.
When breast-feeding, it is recommended to choose a seat with waist support or a small pillow on the waist, which can provide good support for the waist.
When lifting weights, cleaning clothes and changing diapers, frequent bending movements will also have a great impact on the lumbar muscles.
Choose a mother and infant table with a suitable height to change diapers. When carrying weightlifting objects in daily life, keep in mind the principle of “bending your knees more and bending less” to minimize the burden on your waist.
Resume exercise
After giving birth, mothers can start to do some recovery exercises to prevent recurrent lumbago.
For example, walking and swimming are all good exercise methods. They will not impose a burden on joint ligaments, but also allow muscle groups to exercise.
At first, it is recommended to exercise two to three times a week, and then slowly increase the amount of exercise after the body adapts.
Adhere to the core training
After the body has adapted to a certain amount of exercise, it can begin to strengthen the training of core strength. Recommend a simple exercise:
- Lie flat on the mat with knee joints bent and feet flat on the ground; Abdominal breathing, take a deep breath first; As you exhale, feel the abdominal muscles tighten slightly, let the coccyx face the abdomen, feel the whole pelvis facing the chest [up], but the pelvis never leaves the mat; Repeat 8 ~ 10 times for 6 ~ 8 weeks.
Although this exercise is very small, it plays a great role in strengthening the core stability and the lumbago will be gradually relieved.
In addition, low back pain can be improved through stretching movements such as yoga, but care should be taken not to cause new problems due to excessive stretching.
Hot compress physical therapy
In addition to strengthening the exercise of muscle groups, overstretched muscle groups also need to relax from time to time.
The simplest way to relax is hot compress.
A hot bath and a hot bag can relax the tense muscles in a very short time.
If hot compress still cannot relieve the lumbago, you can go to a professional medical institution for doctors to evaluate, find out the cause of the lumbago, and then do some targeted physical therapy.