What exercises should I do if I have back pain after giving birth?

(Ms. Thu Hoai, residing in Tan Hiep ward, Bien Hoa city)

Doctor replied:

Hello!

During pregnancy, there are many physical changes that can cause lower back pain. During pregnancy, your uterus increases in size, stretching and weakening your abdominal muscles and changing your posture, causing strain on your back. Weight gain during pregnancy (and after pregnancy) is also a factor in back pain.

After giving birth, many new mothers unintentionally make back problems worse by not using the correct posture when breastfeeding or in daily activities.

To relieve back pain, you can apply the following remedies at home: walk gently in a state of not too much discomfort.

Additionally, you can do some back stretching and strengthening exercises (remember, if you experience more pain, stop immediately and see your doctor).

- Exercise 1:

Bend both legs and place them on the bed, press your back down on the bed and hold for 5-10 seconds. Repeat 5 times.

- Exercise 2:

Place both legs on the bed, hug one leg with both hands, pull it close to your chest, hold for 5-10 seconds, then return, repeat with the other leg. Repeat 5 times.

- Exercise 3:

Lie on your back, relax your arms, put your legs on the bed, slowly lift your butt off the bed, hold for 5-10 seconds, then lower. Repeat 5 times.

- Exercise 4:

Put both feet on the bed, bend both legs, hug them under the knees, pull them close to the chest, hold for 5-10 seconds. Then release each leg. Repeat 5 times.

- Exercise 5:

Lie on your back, relax your arms, put one leg on the bed, stretch one leg straight and raise it up until it is level with the other leg's knee, repeat 5 times. Then do the same with the other leg.

- Exercise 6:

Get on your hands and knees on the floor, then tighten your abs.

Stretch your right leg straight back, left arm forward and keep parallel to the ground.

Hold for 5-10 seconds, then do the same with the left leg. Repeat 5 times.

You can gradually increase from 5 times to 10 times for each exercise. Do the exercise 2-3 times a day.

And remember to maintain good posture when doing activities: stand and sit with your back straight; always kneel down and pick up objects or hold your baby from a lower position, to minimize pressure on your back; let someone else carry heavy objects, especially if you have had a caesarean section; remember to breastfeed your baby properly.

If your back pain becomes more severe, you should go to the nearest medical facility for examination.

Master Nguyen Nhu Giao,

Head of Rehabilitation Department, Dong Nai General Hospital