Becoming a Mum is a whole new world: if it's your first baby you're probably completely distracted by them and their needs, and if this isn't your first time then there's a lot to juggle. You may have talked about what happens to your body during antenatal classes, or why a lot of women experience back pain before and after birth, but it probably wasn't your main focus, so here's a reminder.
As your baby grows, your abdominal muscles are separated, literally pushed apart side-to-side, to make space for the baby to grow. The muscles also get longer top-to-bottom as your bump grows. This makes your abs weaker and puts more pressure on the rest of your core muscles: primarily your back. This creates lower back pain, which most women experience during pregnancy: back muscles working on overdrive to compensate for lack of abdominal strength go into spasm.
After birth your bump reduces and your muscles start to shorten again and come back together. Everyone's muscles behave differently at this time: some women's abdominal muscles come all or most of the way back together quickly, while others' stay separate for longer.
Tip: Measure your abdominal separation from 6 weeks after birth (or after your c-section review). GPs are unlikely to do this for you, but you can check your Diastasis Recti (ab separation) at home, ask a postnatal exercise instructor to check it for you, or see a women's health physio for a Mummy MOT (they'll also check your pelvic floor).
Even if you don't have a separation by 6 weeks postpartum, your abs will be weaker than before your pregnancy and more vulnerable to re-separate if you do the wrong kind of exercise too soon. If you do have a separation you need to choose the right kind of exercise to regain your abdominal strength while you also work to reduce the separation.
Tips for Safe Ab Exercise
Draw your abs in when you are performing the effort of an exercise
Any exercise that forces your abs to push outwards (make a dome) is not right for you yet - you need your abs to draw in and together.
Any exercise that makes you arch your back is not right for you yet: it'll make your back pain better not worse
If in doubt, exercise with a qualified postnatal exercise instructor, ideally individually or in a small group so that they can keep checking that you're performing exercises safely.
While you're waiting for results, try these tips to manage your back pain:
Stand and sit up as straight as you can: it's common to push your hips forward or lean back when you're holding your baby against your front, but this can contribute to lower back pain.
Avoid carrying your baby's car seat, in the early days it weighs much more than your baby: ask for help over short distances or for longer distances transfer baby to a sling, pram or use a car seat converter.
A hot water bottle, or stick on heat pack can help your muscles to relax.
Creams such as Deep Heat can relieve muscle tension - you can read more about safe usage while breastfeeding here.
If you have a little longer, a hot bath or massage (even from your partner) can help to relax your muscles and relieve back pain
If you're looking for support with rehabilitating your abs and getting back to your pre-baby muscle strength, get in touch. I offer postnatal group Pilates classes you can bring your baby to, or personal sessions.
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