Back Pain - why you don’t have to put up with it.
This is a topic that I discuss with most clients at some point or another - back pain! Why do we get it? How do we make it go away? And how do we avoid it in future?
Why do we experience back pain?
During pregnancy, a woman's body changes as her baby grows. The ribcage expands, the core muscles stretch and the internal organs get pushed around in order to make room for the expanding uterus. It's no wonder our back feels the strain of this.
Post pregnancy, the core - which has been stretched and put under pressure for the past 9 months - is noticeably weaker and in most cases is experiencing a Diastasis Recti (separation of the abdominal muscles). This is very common - try to remember what the body has just been through.
All these things considered, it is understandable that the skeletal system and the back muscles are continuously being put under tremendous pressure in order to support the body through day-to-day life as a new Mum as well as a functioning human being!
Simple ways to help ease back pain.
What I want to reassure you is that - you don't have to put up with back pain just because you're pregnant or have had a baby. It's something you may experience, yes, but it is something that can't be managed, and in most cases cured, with a sensible plan of action.
Working on your general mobility is always my first point of call when advising clients. Taking time to loosen tight muscles, unlock stiff joints and get your body moving in a way which feels good (and pain free) is super important. It's the first step to understanding what parts of you feel stiff and what movements help, as well as understanding which may flare up pain.
Focussing on core strengthening is your next (very important) step. If your core has a noticeable weakness (again, this is common during and after pregnancy), then your back is going to be working overtime in most activities you do. By strengthening your deep core muscles (see a video which explains how to do this here) as well as building muscle (find some exercise examples about how to do this here) will ensure that your back is supported and your body is able to move efficiently in day to day life.
Speak to a professional.
I always recommend seeking the help and advice of a professional, if even only for one appointment or for a few sessions, in order to address your own individual needs. I have met people who have tried numerous things and spent several weeks/months/years in pain before they seek professional help to finally get their issues sorted. If you do this sooner rather than later, you'll most likely be on the path to recovery and seeing results in no time at all.
A trusted physiotherapist or personal trainer can help assess any weaknesses and write you a bespoke plan in order to rehab injuries, reduce your symptoms and build strength in the areas that you need.
I appreciate that this is an expense and it's not always possible to budget for these services, in which case talking to your GP is also a really good option. The point I want to make is that no-one needs to suffer in silence and help is out there - you don't have to ‘put up with back pain because you’ve had children'. I've heard women say that to me more times than you can imagine!
I hope today's ramble has given you some confidence to get your back seen to if you're experiencing ongoing pain.
It's not something you have to live with, it's something that be improved once you know what the specific issues are. If you would like some advice about where to turn to, never hesitate to contact me directly and like I said above, I am always happy to help where I can.