Are you experiencing upper back pain after C section? You are not alone – there are hundreds of women like you who experience upper back pain after going through C section and the problem is quite tough to tackle.
I know many women who believe that the back pain will go away after their delivery, but in reality, it doesn’t happen. It does come back. A large percentage of women experience upper back pain from their pregnancy days, which continues even after their C section. However, there are a few ways by which it is possible to beat upper back pain. Here are some interesting ways which are quite beneficial:
This is one of the most effective exercise which helps in getting relief from back pain after C-section. You need to lie down on your back. You will be in a neutral position. Keep your legs bent. Your toes will face forward. You can pull your belly button inwards towards the spine. Slowly, push the pelvis upwards towards the ceiling. As you do this, you should tighten the gluteus and your hip muscles. You will hold on to this position for at least five seconds. You will do at least 5 sets. Each set will be of 20 repetitions.
Sleeping Positions After C Sections
- Sleeping on the back – Often women sleep on their back as it is considered comfortable after C section. The incision will not be under pressure. Place a comfortable pillow just under the knees. The downside is you can strain the belly as you sit up while getting out of bed. In just a few weeks, you can roll on the side, if you feel it doesn’t hurt. Women who have high blood pressure, should not do this.
- To Side – You can find it a lot comfortable to sleep on the side just after delivery. If you sleep on your left side, it helps in providing blood flow or digestion. Use pillows for supporting the belly and hips. There is an advantage of sleeping to side, right after C-section. You can prop up on the elbow. You need to keep breathing out as you push yourself upwards.
C Section Recovery Exercise
There are a number of exercises which are helpful for women and help in recovering from C section.
This is quite an effective relaxation technique. It is quite helpful in retraining the core muscles. To get started, you need to lie down on your back. Be in a comfortable couch or bed. You can place your hands on the belly and let your body relax. Next, take a deep breath through your nose. You will be able to feel your abdomen expand in your hands. Now, slowly breathe out from your mouth. As you slowly exhale, you will pull your bellybutton in and towards the spine. This will contract the abdominal muscles. You can hold on this position for at least 3 seconds. This should be repeated at least five or ten times. Continue this three times in a day.
How a Chiropractor Can Help?
Back pain is quite difficult. It is one of the most debilitating ailments faced by people all over the world. It is extremely difficult to find the pain relief which is right. This is where a chiropractor can help. Every year, millions of people get treated by Chiropractor and this is mostly in case of back pain. After taking into account a number of options, spinal manipulation is quite effective in treating lower back problems. However, this should be done by trained practitioners only. Adjustments are quite effective in treating back pain. Thus, one needs to get in touch with an experienced chiropractor.
Women after their C-section should get involved in minor activities. Thus, rest is often recommended, it is important to stay active and about. Also, it is a good option to try out this posture corrector which is found to be quite effective.