Pregnancy brings on a slew of physical changes…...with it comes some aches and pains of pregnancy.
But if you are still feeling those aches and pains well into your postpartum time, you are not the only one!
Let’s talk about musculoskeletal health after delivery.
What Exactly Is Musculoskeletal Health?
The musculoskeletal system is the collection of muscles, tendons, bones and joints, that provide structure and support and help with movement.
Musculoskeletal health is an important part of your overall health as it is the framework for your body and mind. This is essentially when your muscles, bones and joints should work together so you can perform daily activities with ease and without pain.
The majority of pregnancy-related aches and pains disappear within 4 to 6 months of giving birth but can last longer especially if not recognized and managed effectively. This can lead to lasting problems for women.
Up to 25% of women appear to experience some difficulties, most commonly back and pelvic pain.
During pregnancy, the hormone relaxin causes ligaments to loosen . Your musculoskeletal framework is also reacting to the baby's extra weight. For breastfeeding moms, relaxin sticks around a bit longer. All of these factors can lead to musculoskeletal issues which if addressed proactively can be managed easily.
We will do a quick review of some of the most common issues and some helpful tips.
Pain in the lower back
Low back pain is the most common symptom before and after pregnancy. If you experienced low back pain during your pregnancy you may experience more postpartum.
Poor posture, a weak abdominal wall, or weak back muscles may all cause low back pain.
Try this:
When lifting, squat, bend your knees, and hold your back straight.
Start some pelvic tilt exercises: lie on your back, knees bent, and scoop your belly inward toward your spine and lift your pelvis slightly up and hold for 10 seconds.
In case you stand or sit for an extended amount of time, take breaks and place one foot on a cushion.
Upper Back Pain
Upper back pain is commonly caused by improper balance when doing tasks….like feeding your new baby! When you hunch over the upper spine becomes excessively flexed, resulting in overstretching in some places and compression in others.
Use pillows to support you when you breastfeeding to avoid “hunching over”
Use a small footrest while feeding.
Bring baby to breast rather than bring yourself to baby.
Sit in seats that have strong back support
Relax your shoulders down.
Pelvic Pain
This is a catch-all phrase for pain in the groin, buttock, hip, sacroiliac joint, vaginal, rectal, or tailbone area. Some may feel it as an intense, slicing pain that goes down the leg and gets worse as you change positions others may feel a dull pain.
Sleep on your side with pillows between your legs for added protection.
Support yourself with belly band ( sacroiliac belt) until your muscles strengthen
Start Kegel exercises ( check in with your provider if you have had stitches prior to starting)
Leg and Foot Ache
Pregnancy-related weight gain and shifts in posture may cause discomfort in the feet and legs that could after delivery. Especially due to fluid changes that happen after your delivery. This is usually seen in the form of lower leg spasms or cramps, as well as in problems like plantar fasciitis ( pain when you step on your feet)
Leg and feet massage
Walking
Elevated your legs
Use a foot stool when you sit
Carpal Tunnel Syndrome
This is a musculoskeletal condition that may include wrist pain. This may be something that starts during pregnancy and continues, or starts postpartum from napping up tiny buttons, changing diapers, breastfeeding, and pumping. Symptoms include hand and finger stiffness, discomfort, numbness, or tingling.
When possible initiate movement from elbows rather than wrists
Where a wrist splint at night
Wrist stretches
Yes. Physical therapy is excellent for musculoskeletal problems. A physical therapist who specializes in pregnancy and postpartum may be able to help you the best. They can assist you in the following ways:
Determine any issues with your posture.
Determine any core or pelvic floor weaknesses.
Take care of your discomfort.
Suggest exercises for your treatment
Musculoskeletal health is an important part of your wellness after delivery. If you are feeling aches and pains it can not only affect your physical but also your mental wellness.
These symptoms may often be brushed off as a normal side effect of pregnancy and delivery without much guidance on what to do. But you can get relief with gentle exercise, education on causes of pain, and improved body mechanics.
Speak to your healthcare provider or a physical therapist if you have any chronic issues. As always you can also reach out to our MaternalWell pregnancy and postpartum physical therapists for consultation.
