Lower back pain is particularly common during pregnancy; in fact, studies have shown that 50-80% of women suffered from back pain during the nine months of carrying a baby. Not only that, but this pain also has been found to be debilitating for some women, lasting even after childbirth.
Luckily, there are ways to help this discomfort. Many of us have either used or heard about posture corrector bras like this one and how it alleviates the fatigue in the back and neck, and reduces associated pain. However, as indispensable as underwear posture correctors might be, you should not rely solely on their support. Adjusting your routines will help you avoid pain in the back, improve posture, and increase your energy levels, making it easier to bounce back after pregnancy.
Postpartum back pain: remedies and exercises
You guessed it right: as far as better health through lifestyle changes is concerned, there is no getting around healthy physical activity. Targeted physical exercise (such as pilates or yoga or physiotherapy exercises) strengthens the muscles of both the abdomen and the back. Here are some moves to try:
Bridge
This is a key exercise. To put the bridge into practice, you have to lie down on the mat, keeping your back firmly on the floor and your heels resting on the floor: then, exhaling, you tighten your buttocks and you begin to detach the spine from the ground, very slowly.
A very important aspect of this exercise is to keep the abdominals contracted and the belly slightly inwards. Then unroll the spine, carefully bringing the back to the ground. The bridge is perfect for restoring support to the central part of the trunk by correctly resetting the position of the hips, ankles, and knees.
Single leg stretch with one foot on the ground
To perform this gymnastic exercise correctly, you need to stretch your back to the ground, then bring one knee to your chest and, with your back perfectly attached to the floor, remove your hand from above the knee. Then to continue it is necessary to exhale by extending the leg forward, remembering to lower the abdominal wall at the same time, retracting the navel. Now bring your leg back to your chest and relax for a few seconds.
Lateral stretch
From the position lying on the back, place the feet well on the ground and distance the knees between them, separating the arms slightly outwards. Proceed by exhaling and letting the knees fall to the side, surrendering to the force of gravity. You have to feel the weight of the knee descending towards the ground, causing a stretching of the lateral part of the trunk and of the leg, from the buttock to the knee.
Always remember to not to overdo the physical effort; patience is necessary to get back into shape and minimize the risking of getting hurt from excessive fatigue.
Posture corrector undergarment
The benefits of wearing a posture corrector bra outside of pregnancy-related back pain are listed here; we will give you a quick recap for why you should definitely get yourself one of those multi-functional underwear units.
Ideal for those suffering from postpartum back pain, a posture corrector bra is a must-have for any activity. A good posture bra is completely invisible and fits perfectly under clothing. You will not be able to have a more discreet and effective postural belt for the upper body.
Women who experience back pain caused by the increase in the size of their breasts after pregnancy will find orthopedic underwear to be a life changer. Acting as a back straightener, posture corrector bra adapts comfortably and adjusts to multiple body types. It gently pulls the shoulders back, eliminating the rounded shoulders that cause painful poor posture.
In addition to relieving ailments, it adapts to all situations. Whether you are taking your baby for a walk or hit the gym, such bra provides sweet relief from neck and back discomfort.
Back pain remedies for quick relief
Consult your physician before taking any analgesic and/or anti-inflammatory drugs while breastfeeding. If you’d prefer to avoid taking any pain relievers, breastfeeding mothers can also opt for non-drug treatments, such as heat bands.