Welcoming a new baby into the world is one of life’s greatest adventures. However, it’s important to note that postpartum recovery can also be very challenging. The sleepless nights, feeding around the clock, and many new mothers experience some type of unexpected physical discomfort that is not considered common knowledge. Discomfort can range from lingering aches and pains to nerve issues, so your body is undergoing a change that requires upkeep and care.
By learning things that are ‘normal’ during the first days and weeks postpartum, can help you feel more prepared to work through this time. We have put together a list of the most common postpartum body aches and some suggestions for creating a self-care routine that supports your healing and nourishment.
Understanding the Postpartum Body: What to Expect
Your body just went through an incredible accomplishment, but it is also recovering from that achievement. Hormones, muscular tension, and most likely changes in posture, are just some of factors that contribute to how you feel after giving birth.
Many moms also experience soreness in some or all areas of her lower back, hips, and shoulders. It can creep in on you, even if you prepared yourself about the basics of taking care of a newborn. The fact is that recovery after childbirth involves much more than simply recovery from the act of giving birth; it is a recovery in a completely different way of being and moving since your baby was inside you.
Common Postpartum Aches and What Causes Them
Here’s an overview of the types of pain many new mothers experience:
- Lower Back Pain: Often caused by posture when breastfeeding or holding baby, and the lack of strength in the core musculature.
- Pelvic Pressure or Pain: Through hormone changes and physically exerting yourself from delivery, the pelvic area may feel tender or unstable.
- Neck and Shoulder Tension: Holding your baby for prolonged periods of time or strange breastfeeding positions usually puts a lot of tension in these areas.
- Nerve-Related Pain: Some women may feel sharp shooting pain developments from the lower back down one, or both legs- this is often referred to as sciatica.
What Is Postpartum Sciatica and How Does It Happen?
Although frequently discussed, sciatica pain after childbirth is not uncommon. Sciatica, which is often described as pain related to the sciatic nerve, occurs when the nerve becomes compressed or irritated, from your lower back or buttock is the pathway of the nerve down the leg, into the calf or toes.
Pregnancy results in changes in body alignment, too much loading on muscles can subsequently compress and irritate nerves! Sometimes resulting in that sharp, tingling, or burning feeling you may experience when trying to move or maintain a certain posture.
There are ways to find immediate relief for sciatica pain done in the home! Relieving means using gentle movement, and positioning strategies that alleviate pressure on the nerve, without medication or doctors appointments.
Simple Self-Care Practices to Support Healing
It is important to take care of yourself as you recover postpartum—not only for your physical health but for your mental health too. Here are some gentle ways to take care of your body:
1. Gentle Movement and Stretching
Don’t feel the need for intense workouts yet. Focus on pelvic tilts, stretches or short walks. They are excellent for improving circulation, decreasing stiffness, and strengthening the weak muscles from pregnancy and delivery.
2. Hydrate and Nourish Your Body
Eating balanced meals and drinking lots of water is going to help repair tissues and help keep your energy up—especially important when you are breastfeeding and have a new baby to chase.
3. Use Heat or Cold for Comfort
When sore muscles are tight, a warm compress will help ease the tightness, and cold packs will ease inflammation of things like the pelvis. They are quick and easy to incorporate and safe.
4. Prioritize Rest Whenever Possible
It’s great to be rested, even if only to catch small naps while your baby sleeps – good sleeping habits help you heal and leave you in better spirits during this difficult time.
Setting Realistic Goals for Self-Care
Self-care doesn’t have to be complicated or take a long time. Focus on small, manageable tasks such as:
- Stretching for 10 minutes each day
- Drinking a full glass of water before each feeding
- Taking a few deep breaths when you feel stressed
It’s encouraged to be open with yourself and ask for help when you need it. Journaling or using a wellness tracker are great ways to check-in with yourself and your experience.
Knowing When to Seek Professional Support
Although most aches rest 1-2 days, there are times when chronic or worsening pain should not just be ignored. These symptoms call for attention – especially if you are dealing with but not limited to:
- Severe pain or unrelenting pain
- Numbness or tingling sensations
- Trouble walking or holding your baby comfortably
This may be applicable to you and could potentially be worthwhile to talk to a health provider or you can also consider Physical therapy that specializes in postpartum rehab, so you can accurately find relief, and take a more individualized approach to tackling the symptoms.
Embracing the Journey With Patience and Compassion
Postpartum recovery is not a race. It’s a process filled with listening to your body, and granting yourself grace. The aches and adjustments you’re feeling now, are a result of your body’s very capable healing and adjusting process.
By managing pain and creating a self-care routine that works for you, you are setting yourself up for a better, stronger, and more comfortable experience of motherhood.
