Postpartum Low Back Pain: Part 2

Whether you are newly postpartum or even a few years postpartum, this one is for you! Low back pain is one of the most common things I treat! The good news is there are so many things we can do to relieve and even prevent it! 

What you’ll learn today:

1. How to relieve the pain

2. Strategies for long term relief

This is a GENERAL GUIDE with GENERAL INFORMATION. Everyone’s pain and circumstances are different. Ideally, you should have an individualized treatment plan based on your unique needs (I can help with this).

*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern.

Pain Relieving Techniques 

• Heat

• A heating pad on your low back for 10 minutes can do wonders to relax those tight muscles

• A warm bath

• Gentle Stretches to relax those tight muscles

  • Many times these low back muscles are overworked, and end up sore and tight

  • 3 Way Child’s Pose

    • Start on hands and knees, sit your hips back onto your heels as you reach your hands forward

    • Hold this position for 5 deep breaths

    • Walk both hands to the right and hold for 5 deep breaths

    • Walk both hands to the left and hold for 5 deep breaths

  • Lower Truck Rotation

    • Start laying on your back with your knees bent

    • Keeping your knees together, slowly let them fall to the right (feel stretching on your left side)

    • Then use your core muscles to bring your knees back to the center

    • Now let both knees slowly fall to the left (feel stretching on your right side)

    • Perform 10 times total

    • ***For a more intense stretch, extend both arms out to the side making a “T,” place your right ankle over your left knee, then slowly let both knees fall to the right (you’ll feel stretching on the left side)

    • Then repeat on the other side

  • Hip/Leg Stretches

    • Figure 4 Stretch

    • Half Kneeling Hip Flexor Stretch

• Trigger Point Release of Glutes/Piriformis

  • Targets those tight muscles, or “knots” and helps them to release and relax

Strategies for Long Term Relief

• Strength/Stability

  • Core

    • Learning how to activate your transverse abdominis (deep core muscle) provides stabilization for your trunk and pelvis including your low back

    • TA (Transverse Abdominus) Activation

      • Lay on your back with knees bent

      • Feel for this muscle just inside your 2 hips points

      • Engage your core without letting your belly protrude (below are some options for how to do)

        • Draw belly button toward spine (not just sucking in)

        • Lower ribs drawing towards hip points

        • Zipping up a tight pair of jeans

        • Drawing 2 hip points together

      • Practice engaging this muscle then relaxing

      • Perform 2x10 reps

    • Pelvic Tilts

      • Perform in sitting or standing

      • Place your hands around your hips

      • Imagine your pelvis is a bowl of cereal and you are holding onto that bowl

      • Next, you are going to tip that bowl of cereal forward and as you do this, your 2 hip points should move away from your lower ribs

      • Then, you will tip the bowl backward, and your hip points should move toward your lower ribs

        • You’ll feel a gentle activation of your core muscles during this part

      • Continue to alternate these motions for 5 deep breaths

    • Once you have “mastered” these 2 exercises, you can progress to more advanced excises such as TA Activation with Marching or Bird Dogs

  • Hips

    • Your hip muscles will be your low back’s best friend! Your hips also provide stabilization to your low back

    • Leg Lifts

    • Bridges with Ball Squeeze

      • Laying on your back with knees bent

      • Place a small ball or pillow between your knees

      • Gently squeeze the ball, engage your core, then push your heels into the floor as you squeeze your booty up toward the ceiling, then back down with control

      • Perform 2x12

    • Banded Lateral Walks

      • While standing, place an exercise band around your ankles

      • In a mini squat position, take a step out against the band with your right foot, then a small step together with the left foot maintaining tension on the band, continue “walking” like this right for 15 steps

      • Switch sides so you are stepping out with the left and coming together with the right for 15 steps

Mobility/Flexibility

• Stretching the muscles of the Low Back will keep those muscles flexible and happy

  • 3 Way Child’s Pose (see above)

  • Lower Trunk Rotation (see above)

  • Cat-Cow

• Stretching Hips/Legs will allow them to work effectively

  • Figure 4 Stretch

  • Half Kneeling Hip Flexor Stretch

  • Hamstring Stretch

• Thoracic Mobility - If the upper back isn’t moving well, this can put additional strain on the low back

  • Thread the Needle

  • Open Book

I should mention there are hundreds of exercises that you can do to target these key muscle groups. Depending where you are on your journey and what your goals are, will determine the BEST exercises for YOU! I would love to help you with this! I offer personalized exercise programs!

Let’s review:

1. Relieve your pain with heat, gentle stretches, and trigger point release

2. Long term relief focusing on mobility AND stability

Remember if you are currently having pain or have had pain for 2 weeks or more, it’s time for a 1:1 Virtual Consult. Let’s get you thriving!