Tips for Relieving Postpartum Upper Back Pain - Legacy Physical Therapy
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Tips for Relieving Postpartum Upper Back Pain

Tips for PP Upper Back Pain Blog

Welcoming a new life into the world is an incredible journey, but it often comes with its share of physical challenges for new moms. One common issue that many new mothers face is upper back pain. The stress of pregnancy, labor, and caring for a newborn can lead to discomfort and strain in the upper back area. Fortunately, postpartum physical therapy offers a holistic and effective solution to alleviate this pain and help new moms regain their strength and mobility. 

Upper back pain in postpartum women can arise due to a combination of factors, including:

  1. Hormonal Changes: During pregnancy, hormones like relaxin cause ligaments to loosen and joints to become more flexible. While this is necessary for childbirth, it can lead to increased strain on the upper back and neck muscles.
  2. Posture Changes: Carrying extra weight during pregnancy can alter a woman’s posture. After childbirth, this new posture can put additional stress on the upper back muscles.
  3. Stress and Tension: The demands of caring for a newborn, coupled with a lack of sleep, can lead to increased stress and tension in the upper back area.
  4. Breastfeeding: The act of breastfeeding can sometimes cause discomfort in the upper back, as new moms may inadvertently hunch over or maintain awkward positions during feeds.
  5. Lifting and Carrying: Constantly lifting and carrying a growing baby can strain the upper back muscles, especially if proper lifting techniques are not employed.

Postpartum physical therapy is a specialized form of therapy that focuses on addressing the unique needs and challenges faced by new mothers. It offers a range of benefits to help relieve upper back pain and restore strength and flexibility:

  1. Pain Relief: A skilled physical therapist can identify the root causes of the upper back pain and design personalized exercises and stretches to alleviate discomfort.
  2. Postural Correction: PT’s can educate new moms on proper posture while breastfeeding, lifting the baby, and performing daily activities, reducing strain on the upper back.
  3. Core Strengthening: Pregnancy and childbirth can weaken the core muscles. Postpartum physical therapy includes exercises to rebuild core strength, providing better support for the upper back.
  4. Flexibility Improvement: Gentle stretching exercises can help improve flexibility and reduce muscle tension in the upper back region.
  5. Breathing Techniques: Physical therapists can teach breathing techniques that not only aid in relaxation but also support proper alignment of the spine.
  6. Lifestyle Advice: In addition to exercises, physical therapists can offer valuable lifestyle advice on nutrition, ergonomics, and self-care to promote overall well-being.

While mild discomfort is common after childbirth, persistent or severe upper back pain should not be ignored.Postpartum physical therapy can play a vital role in addressing and resolving this discomfort, allowing new moms to focus on the joys of motherhood without being hindered by pain.Through targeted exercises, postural corrections, and lifestyle guidance, physical therapy empowers women to regain their strength, flexibility, and overall well-being after childbirth. If you are experiencing any upper back pain, don’t hesitate to reach out to speak to one of our skilled physical therapists to start your healing journey.