Injury Prevention Tips for Contact Sport Athletes
Sidelined by injuries season after season? A few simple prevention strategies could help reduce your risk and keep you performing at your best.
Back Pain After Pregnancy and Childbirth? We’re Here to Help
Pregnancy and childbirth place significant demands on your body. As your baby grows, your posture changes, your abdominal muscles stretch, and added weight places more pressure on your spine and surrounding joints. After delivery, feeding, carrying, and caring for your baby can continue to strain your back.
Although postpartum back pain is common, you don’t have to accept ongoing discomfort as a normal part of motherhood. Tariq Hilal, DO, MS, at South Coast Sports and Spine Medicine in Los Alamitos, California, identifies the source of back pain and creates personalized treatment plans to help patients relieve discomfort and restore function.
Why back pain can continue after pregnancy
Pregnancy causes several physical changes that can contribute to back pain. As your uterus expands, your center of gravity shifts forward. You may adjust by leaning backward or changing the way you walk, which can strain the muscles and joints in your lower back.
Hormonal changes also loosen the ligaments that support your joints. This added flexibility helps your pelvis prepare for childbirth, but it can also reduce stability in your lower back and pelvic region.
Your abdominal muscles support your spine and help stabilize your core. Pregnancy stretches these muscles, and some women develop diastasis recti, a separation between the abdominal muscles. A weakened core may force your back muscles to work harder during everyday movements.
Labor and delivery can also strain your muscles and joints, especially after a long labor, difficult delivery, or prolonged time in one position.
Postpartum habits that may aggravate back pain
Caring for a newborn involves repetitive movements that can strain your back. You may bend over a crib, lift a car seat, carry your baby on one hip, or sit in the same position during long feeding sessions.
Common activities that may worsen postpartum back pain include:
- Bending from the waist to lift your baby
- Hunching forward while breastfeeding or bottle-feeding
- Carrying an infant seat on one side
- Standing with your hips pushed forward
- Sleeping in uncomfortable positions
- Returning to strenuous exercise too quickly
Fatigue can also affect your posture and body mechanics. When you feel exhausted, you may pay less attention to how you sit, stand, and lift.
When should you seek help?
Mild soreness may improve as your body recovers and you gradually rebuild strength. However, pain that persists, worsens, or interferes with your daily activities deserves an evaluation.
Schedule an appointment with Dr. Hilal if your back pain:
- Lasts for more than a few weeks
- Limits your ability to walk, sleep, or care for your baby
- Travels into your buttocks or leg
- Causes numbness, tingling, or weakness
- Becomes severe or steadily worsens
- Continues despite rest and home care
Seek immediate medical attention for back pain accompanied by a fever, loss of bladder or bowel control, numbness around the groin, or sudden weakness in one or both legs.
How Dr. Hilal evaluates postpartum back pain
Postpartum back pain can have several causes, so an accurate diagnosis plays an important role in choosing the right treatment.
Dr. Hilal reviews your symptoms, pregnancy and delivery history, daily activities, and any previous back problems. He may also evaluate your posture, strength, flexibility, reflexes, and range of motion.
Your pain may result from muscle strain, poor posture, joint instability, nerve irritation, a herniated disc, or another spinal condition. When necessary, Dr. Hilal may recommend diagnostic imaging or other tests to identify the source of your symptoms.
Treatment can help you move comfortably again
Dr. Hilal takes a conservative, lifestyle-centered approach to back pain treatment. He personalizes care based on your diagnosis, symptoms, physical condition, and recovery goals.
Your treatment plan may include activity modifications, physical therapy, manual manipulation, stretching, strengthening exercises, or hot and cold therapy. Physical therapy can help rebuild core strength, improve posture, and teach safer ways to lift and carry your baby.
Dr. Hilal may also recommend treatments that reduce inflammation, ease muscle tension, or address pain coming from irritated spinal joints or nerves. When conservative care doesn’t provide enough relief, he can discuss appropriate interventional treatments.
Protect your back while caring for your baby
Small changes can reduce strain during your postpartum recovery. Bend your knees and keep your baby close to your body when lifting. Bring your baby toward you during feedings rather than leaning forward, and use pillows to support your arms and back.
Avoid carrying your baby or infant seat on the same side every time. Change positions regularly, and gradually return to exercise after receiving medical clearance. Gentle movement and targeted strengthening can help, but pushing through pain may delay your recovery.
You need a strong back to manage the physical demands of caring for a growing child. If back pain after pregnancy or childbirth is affecting your mobility, sleep, or quality of life, call South Coast Sports and Spine Medicine or schedule an appointment online with Dr. Hilal today.
You Might Also Enjoy...
Why Your Sleeping Position Matters to Your Back Health
Waking up with back pain or stiffness every morning? Your sleeping position could be putting more stress on your spine than you realize.
Office Worker? Here’s What You Should Know About Carpal Tunnel
Are your hands going numb after a full day of typing? It could be carpal tunnel syndrome — don’t wait to get it checked.
Suffering From Unexplained Back Pain? It Could Be a Herniated Disc
Struggling with persistent back pain that won’t go away? Learn how Lumbar Disk Disease (Herniated Disk) could be the hidden cause and what treatment options may help you find relief.
Rotator Cuff Injuries: Treatment Options and Recovery
Rotator cuff pain can stop you in your tracks. Whether it’s a tear, strain, or overuse injury, find out what treatments can help you heal and get back to the activities you love.
What Is Radiofrequency Ablation and Can It Really Relieve My Neck Pain?
Why does neck pain keep coming back after physical therapy or injections? Nerve-related pain often requires a different approach to achieve lasting relief.