Care is needed after giving birth, not to aggravate existing back pain, and to prevent it from occurring in the first place. This can be difficult when looking after a new baby. We realise that remembering good posture, correct lifting and carrying techniques whilst being physically and mentally tired, can be very difficult. However, having an awareness of some possible strategies may help motivate you to use them, at least when you remember.
Looking after your baby, and dealing with back pain, can consume your day (particularly if you are continually in pain). Even more so, if the pain prevents you from sleeping. If back pain is proving debilitating, or it is keeping you awake, you will probably need to seek some professional help. However, most of the time aching backs do not need special treatment. Often a change in posture, resting more, strengthening abdominal muscles, or just sitting correctly will help.
As a first step, try to slow down in the early weeks, and just concentrate on looking after yourself and your newborn baby (and possibly the sibling), as you adjust to this new phase in your life. These are important tasks. Let go of having to do all the housework and make sure you are getting enough rest. If you can try and have a break in a relaxing hot bath or shower (or even organise a massage at home), this can help tremendously.
The following are some strategies that some women have used to help ease their sore and painful backs after the birth. These can include:
Maintaining a good posture
Using proper lifting techniques
Working at levels that are a comfortable height
Holding your baby close to your body
The Alexander technique
Pilates abdominal bracing
Maintaining a good posture. If your pelvis is tilted backwards, rather than forwards, you will be able to reduce the curve in your lower back and the strain on your back muscles.