After giving birth to severely hurt your back and shoulders – right? What can be done to reduce suffering? The correct diagnosis, the help of the masseur, fitness-a comprehensive and competent behavior of the women themselves guarantee the rapid restoration of health and victory over pain.
To the problems of women after childbirth – pleasant and not very often adds one more: strongly hurts your back and shoulders. This overshadows the joy of motherhood every second woman. To understand why it hurts, how to get rid of this pain — will be useful not only to nursing mothers. Loving dad and loved ones can help the woman to quickly restore health.
Back pain after delivery: is it right?
If a woman before pregnancy had a pain: between the shoulder blades, in the area of the lower back — then intensify. Degenerative disc disease, the protrusion, hernia, scoliosis and the curvature of the posture after childbirth are advancing rapidly, because of physical and nervous overload, lack of calcium, etc.
Correct diagnosis and advice of experts in this case, it is necessary, as well I dangerous. But even for a healthy spine pregnancy and childbirth are a heavy burden, and restore stretched for many months.
Postpartum back pain can escalate, because the spine is exposed to enormous loads
Pregnancy and childbirth – is stressful for the spine
During pregnancy nature changes a woman's body in the abode for the child. Mother's body when this is brought to a certain extent, to sacrifice, changes in it are the cause of the painful syndromes.
- Hormonal changes. Your child will be easier to get in a generic way, bones, cartilage, joints, the mother of soften under the influence of progesterone. This hormone is released into the blood in large quantities, is weakened mainly the shoulders, why does the pain arise most often in it.
- A change of posture. During pregnancy changes the body posture of women and the abdomen becomes the center of gravity. Keep the growing belly, a woman is forced to bend back. Neck, thoracic and lumbar muscles of overtraining – and back hurts a bit. The abdominal muscles are stretched and the lumbar and pelvic on the contrary, shorten and shrink. Labor pain even more injure their, and lower back pain after giving birth, becomes a weak point in every tilt and lifting weights. "Played" the child in the final terms, the bearing is arranged then right, then left in the womb, and his spine warp. When this happens the pinched nerve root (nerve) — creates the unbearable pain.
- The internal organs of the mother, the kidneys, for example, dis seorsum growing fetus. The return is on its place, it is connected with the pulling pain in the lower back, the bestower of step.
- Birthing attempts and contraction. To numb the contraction, applies epidurals laterally anesthesia: at birth the lower part of the body anesthetized. Careless movements of the women in the course of the work, too strong attempts are the causes of the injuries that the woman feels, and even more aggravated. The displacement of the vertebrae and joints, pinch the points of the nerves, rupture of ligaments in the lumbar they know about each other, when wearing off the anesthetic.
Sacro-lumbar department is experiencing the maximum load during pregnancy and childbirth, there is develop spasms of the muscles, stretch and torn ligaments, zaselyalsya nerves. This leads to headaches in the lower back. The rehabilitation of this department, it takes several months.
If the back hurts in the area of the blades, then it can cause the following causes:
- spasm of the back muscles, the remainder of the pregnancy.
- spinal disorders: scoliosis, osteochondrosis of the thoracic department and so on – 40% of all cases;
- internal diseases: heart, lungs, stomach because of stress, colds, poor eating habits;
- neuralgia – inflammation of the nerve roots; it differs from acute heart pain dolore character and duration.
How to heal your back without pills
At the first detection of the problem: "strongly hurts the shoulders, what do I do?", — the hand immediately ran to the saving tablets. But they are in the lactation period, had a mother can hurt a child, and even ointments should be applied with caution. With the exception of the tablet in women remain such kinds of help.
Ointment. Prior to the acquisition of such tools is recommended to consult with your doctor.
Massage (kneading of soft tissue). Well helps when back pain is caused by spasms of the inflammation of the muscles. When the removal of the spasms disappear swelling, regenerates the blood circulation and muscle tone, mobility of joints. Applicator Kuznetsova – a good alternative when there is not enough time and resources to visit the masseur.
It is important to understand: for a quick recovery of the body after birth massage is simply necessary.
Manual therapy. Qualified need help with rheumatic pains and neuralgia: strinxit nerves need to be free. Lumbago in the lower back, gives the step and the coccyx, aching pain between the shoulder blades – a chance to get on consultation to the manual therapist. This will straighten the joints and put a blister on the place, to let them calm the nerve roots.
Options official medicine. His services to a woman after childbirth to use practically used. Most useful, what is there to do in conditions of lack of time – it is a snapshot of the MRI examination with a subsequent consultation with a neurologist. MRI – a procedure expensive, but safe for nursing moms. It gives complete information about the state of the aching back and the consulting neurologist let me explain how it is possible to treat it, and what kind of manipulation in this situation is contraindicated. To even more damage to ourselves, we have to find the time and money for this procedure.
And so he was treated to themselves, and the main methods of reducing therapy – prevention of pain and fitness.
The best way to get rid of the pain – to prevent its
A few simple things you birth the woman to quickly restore the spine, and reduce the painful to the minimum.
- Postpartum bandage. It is especially necessary to those who had pre-pregnancy problems with the spine because it relieves the burden on lumbar muscles and accelerates the recovery of this department.
- For carrying a child to eat of the hinge, which helps the back to transfer the load, symmetrical ministering to their. When pain in the lower back are appropriate modification: the curtain-the scarf, the may-sling, quick hitch.
- Pillow for feeding — a very useful thing in the postpartum life, because it frees up my back from the tension during prolonged lactation.
- Orthopedic mattresses. Also it is better to buy for postpartum recovery to ensure optimal conditions for the relaxation of the patient's spine.
As a result of pregnancy and childbirth the shoulders of the heavily injured. Needs to a minimum, so the load on it.
- The birth of a woman is not worth it to lift weights, sharply stoop to physical effort: because of a momentary gust of outcome of acute or chronic pain in the lower back. Need to learn how to lift weights with a straight back, if before this science was unknown.
- All of the work that require tilt: bathing, washing, replacement of baby diapers, washing floors, — must rise up and perform with a straight back.
- It is necessary to adhere to the principle: a tired looking mom is a bad mom; it will not hesitate to mobilize all nearby to help care for the baby.
Therapeutic physical education: do it gently, but regularly
If you still, despite all preventive measures, all of a sudden pain in the shoulders, you can do the following:
- If the pain caught off guard, it is necessary to slowly approach yourself to any horizontal plane (the desktop). Relying on the hands, gently put on top of the fuselage to the surface, while the bones of the pelvis, pushing on the edge of the support. Relax and bend your legs, the muscles of the buttocks. Slowly take a deep breath the belly and on behalf of 4 hold your breath. After continuously breathe. It is the breath repeat 7-8 times, and then, advancing the forearm to the edge of the reinforcement, remove yourself from the surface. Lumbar muscles, which are involved in the pain syndrome, in this era of relax, the spasm is removed, the pain disappears.
- At the sudden pain, I slowly go down on all four. The knee maximally stretched to the sides, hands omit strictly perpendicular to the body. Back straight, no hump and a trough down. The muscles relaxed, the head falls down. The abdomen is made deep inhale and slow exhale with the Hamshacha of the navel to the spine. When the maximum straining muscles of the buttocks. This situation persists for 4 seconds. Repeat 7-8 times.
The first exercises after childbirth
Already on the second-third day after giving birth obstetricians advise to start a comprehensive restorative exercise:
- Lifting the pelvis: 10-15 cm, carefully pick up from a lying position;
- Receding the knees: for this provision to omit the bent in the knees legs to the right, to the left, without your legs and back from the reliance;
- Stretching: lying down, relax the arms to the side, lift the ribcage up, trahere at the same time the elbows, but without lifting the head from the reliance;
- Lie on your stomach is not less than 10 minutes a day is recommended to restore correct posture and relaxation of the muscles of the spine.
Fitball for nursing moms
Focused complex exercise for strengthening the back muscles is recommended to do after the 6-8 weeks after the uncomplicated delivery and after 1.5-2 months after giving birth by caesarean section.
When choosing a complex for the recovery of the lower back pain should avoid exercise in the position "sitting" and "standing up", because the loin is experiencing at this maximum load. Optimal original position – "on all fours" and "lying".
Fitball – the direction of fitness with the ball — it offers effective exercises to work the muscles of the back after birth. Hypertension – exercise on the extension of the back. It not only strengthens the lower back, but also engages to work the large muscle groups that are responsible for the balance. After giving birth you can learn several variations of this exercise from one of the original provisions.
- Im sp: lie down with your belly over the ball, pushing the sides in its lateral surface, the legs – on the wall. Bent arms rest into a ball, his head lower down, the maximum rounded back and longer and vertebrate muscles.
- Helping hands, straighten the body, is not a fibula back, not throw his head and looks down. All the attention focus on the back muscles, their stress. The muscles of the buttocks and remain relaxed. (Deep breath)
- Lock the top position for 1 second, sensing the tension of the muscles.
- Go down to the starting position. (Exhale).
More sophisticated options:
- ups with hands, concatenated on the back side of the head; elbows when this allocated to the side, not forward;
- ups with fixed hands (more complicated variant);
- on the rise to bend the elongated hands, elbows, avert, back, trahere at the same time the blades; then pull your arms forward, and go down to the starting position (the most difficult option).
This exercise is useful to perform 7-10 times for 1-2 days, to do with the strengthening of the back muscles.
Pilates – exercise for rehabilitation
Pilates — another popular form of fitness. His smooth and tranquil exercises on stretching the muscles and correcting posture do not require physical exertion. They are ideal for women in a difficult postpartum period: eliminating muscle spasms and pain, correct posture, forming a muscular frame, adjusting the weight.
Conditions for the proper exercise pilates:
- in diseases of the spine is necessary recommendation of the neurologist;
- acute painful – a contraindication to employment;
- yourself can engage only after a thorough mastery of technique exercises;
- mandatory regularity: 2-4 times a week, the first results – in 2-3 months.
Pain in the back may not be no surprise for women after childbirth. But every young mother, face to face with them for the first time, the needs in the councils, to understand, to encourage. Share your problems and experiences in the comments, help each other – and the pain will not be so hopeless.