Back Pain Relief Without Medication for Pregnant and Postpartum Women

Pregnancy. Childbirth. Bringing new life into the world is an amazing feat of strength, but it’s no secret that it also comes with aches and pains that can easily overshadow the incredible experience. If you are searching for back pain relief during pregnancy in San Ramon, CA, chances are you want to avoid anything that could harm your little one.

At Ironhorse PT, drugs are never the first solution. You should never have to sacrifice your wellness to welcome new life into your home. During the shifts of the second trimester or the postpartum healing phase, natural solutions and pain-free movement are possible.

Natural Back Pain Relief During Pregnancy

Can you stay light on your feet when your body is changing in so many ways? Absolutely! In fact, while about 76% of pregnant women suffer from some sort of back pain or discomfort during pregnancy, staying one step ahead with natural treatment is key. Let’s take a look at ways to achieve drug-free back pain relief during pregnancy.

Posture & Ergonomics while Pregnant

As your belly grows, so does the curve in your lower back (a spinal motion we call lordosis). To maintain good posture while pregnant, be mindful of the way you stand and sit:

• Stand tall with your chest up and shoulders relaxed backward.
• If you have a desk job in San Ramon, CA, make sure you have an ergonomic chair with good lumbar support that fits your growing belly.

Checklist

• Don’t sit with your legs crossed or tucked underneath you (this will keep your pelvis stacked).
• Prop your feet up on a small stool or ball so that your knees can stay slightly above your hips.
• Get up to move and stretch every 30-45 minutes.
• If you must stand for long periods of time, keep one foot on a stool to ease the pressure off your lower back.

Wearing a Maternity Belt Can Help

A maternity belt is essentially an extra set of ligaments you can wear. It lifts your abdomen slightly, which takes pressure off your pubic bone and directly off your lower lumbar spine. Studies have shown that maternity support belts can provide orthotic stabilization to your pelvic ring, allowing you to continue working and moving around freely (i.e., walking, grocery shopping!) through your third trimester.

The Right Stretching Exercises

Move more: This is truly the best thing you can do for yourself and your growing baby. Swimming and walking are great forms of pregnancy-safe exercise that can help keep muscles strong without putting too much stress on the joints. But when it comes to stretching, these three movements will help the most with back pain relief.

Pelvic Tilt

• Get down onto your hands and knees on a soft mat.
• Brace your core and flatten your back so that it is parallel with the ground.
• As you exhale, suck in your belly button and curve your back upwards towards the ceiling.
• Hold for 3 seconds, then flatten your back again.
• Repeat 10–15 times.

Back Pain Relief After Pregnancy

Motherhood is a full-body workout, literally. Lifting, carrying, and bending to pick up toys; your body will go through a lot in your baby’s “fourth trimester.” Protecting your belly is no longer your main concern. When you're postpartum, you'll want to focus on rebuilding your core muscles and learning smart ways to move with your baby. Below are some strategies to help you recover and find postpartum back pain relief.

How Heat Reduces Postpartum Inflammation

Heat increases blood flow to tired muscles and helps your body naturally relax. After the first few weeks of acute healing, applying a warm compress between 104°F and 108°F to your lower or middle back for 15 minutes can work wonders. If you are feeling a very localized “pull” or sharp pain, you can try an anti-inflammatory cycle of heat and cold. Wrap an ice pack in a towel and apply for 10 minutes (again, be careful with newborns).

Sleep Positions for Lower Back Pain Relief

Sleep is crucial for allowing your body to heal overnight. As a new mom, it can be challenging to find time (or a moment!) to relax. But if there is one time you should truly let your guard down, it’s when you sleep. For postpartum back pain relief, many women find sleeping on their side with a pillow between their knees beneficial. This allows your hips, pelvis, and spine to stay stacked. Also, be sure to use a pillow that supports the curve of your neck if you have been nursing throughout the night and feel upper back tension.

Perform Transverse Abdominis Breathing for Postpartum Pain

Diastasis recti is very common in new mothers. For optimal postpartum back pain relief, traditional crunches are counterproductive. Your first step is to breathe diaphragmatically with this exercise.

Transverse Abdominis Breathing (or “connection breathing”):

• Sit up tall or lie on your back with your knees bent.
• Place your hands on your lower ribs.
• Inhale through your nose, allowing your ribs to expand outwards.
• Exhale slowly through your mouth as if you are blowing through a straw. Visualize your hip bones coming together and your pelvic floor curling up towards your belly button.
• This allows you to turn on your “inner corset” which will support your spine as you go about your day, lifting that car seat and dodging hungry toddlers.

Book Your Consultation For Non-drug Back Pain Relief

You have tried the do-it-yourself approach. Now what? When pain prevents you from caring for your new bundle of joy, it’s time to ask for help. As a woman-centered physical therapy clinic in San Ramon CA, we are well-versed in the inner workings of pregnancy and how it affects posture, gait, and your entire kinetic chain. Instead of using medications to mask pain, we offer a hands-on alternative that not only treats your body holistically, but teaches you how to move pain-free for years to come.

Physical therapists at Ironhorse PT know that the residents of San Ramon, CA, deserve access to safe, effective solutions to pregnancy-related pain. Using manual therapy to increase the range of motion at stiff joints and treat myofascial trigger points can help decrease the “referred pain” you may be feeling all over. There is nothing worse than struggling through your normal day because your body feels like it can’t “get back to normal.” Our goal is to help you build up that strength again.

Trust between a patient and physical therapist takes time to build, and we are committed to earning that trust through expert, compassionate care. By empowering women with the knowledge of corrective movement, safe lifting practices, and body awareness, we are setting you up for a life without back pain. If you are currently pregnant or breastfeeding and feeling overwhelmed with aches/pains, it’s time to take control.

Take the first step today and reach out to Ironhorse PT for female-focused physical therapy in San Ramon, CA. You DESERVE to feel your best!

Also Read:

• Postpartum Exercise Plan
• Pelvic Pain During Pregnancy
• Postpartum Pelvic Pain When Sleeping
• When Can You Start Running Postpartum?

Pregnancy and Postpartum Back Pain Relief FAQs

Can I get a prenatal massage for back pain?

Yes! Studies have shown that prenatal massage is very safe and can help reduce anxiety & depression symptoms, decrease muscle aches, and joint pain. Prenatal massage therapists are trained to use cushioning or have you lie on your side to avoid putting pressure on your little one.

Can I use a TENS unit for back pain after pregnancy?

You sure can! A TENS unit can help provide back pain relief after pregnancy by “scrambling” your pain signals to your brain and releasing feel-good hormones called endorphins. Please contact your physical therapist at Ironhorse PT to ensure you are placing the pads in the right location with the correct settings.

Will how I hold my baby affect my back pain?

YES. Nursing moms tend to take on what we call a “nursing slouch.” This is when your shoulders round forward, and your chin drops to see your little one. Not only does this wreak havoc on your neck, but it also causes pain in the middle of your back over time. Try bringing your baby to the breast with pillows for support.