Did you experience lower back pain during pregnancy?
What about pelvic girdle pain?
Are you still experiencing postpartum pelvic pain even months after having your baby?
I had some pretty significant pelvic girdle pain, specifically around my pubic symphysis, which is the joint right at the front of the pelvis.
For me, it basically felt like my pelvic was coming apart, and it was like stabbing pain when I walked, stood on one leg to put pants on, sometimes even just getting out of a chair!
You may have felt pain in your back, or what felt like your butt, and that could have been in your SI joint (or the sacroiliac joint), which are the joints in the back of your pelvis.
If you experienced it, you know it’s not fun. I thought it would just “go away” once I had the baby…but, no.
Because that would be too easy, wouldn’t it?
Recovering from pregnancy and childbirth, lifting babies and carrying car seats, changes to hormone levels, and sleep deprivation are just a few of the reasons that you might still be experiencing lower back or pelvic pain months after delivery.
If you are experiencing pain that doesn’t seem to be getting better, the best thing to do is to see your doctor to determine the actual root cause and best course of treatment.
In the meantime, let me share some tips that you might find helpful!
1. Check out your posture/alignment
Not just when you’re standing on your own, but especially when you’re holding your baby/toddler.
I noticed that when I hold my son, I have a tendency to push my hips forward and lean back to hold his weight. Make an effort to stand with your shoulders in line with your ears, and your hips in line with your shoulders, engaging more of your core.
2. Try to switch up how you carry your baby.
If you always hold your baby/toddler on one side, swap to the other side, or carry more in the center of the body. Better yet, use a baby carrier to balance out the stress on one particular side.
3. Walking can be a great exercise if you’ve got lower back pain.
BUT, if you’re always pushing the stroller when you walk, your body doesn’t get the rotation through your core that it does when you are walking free with your arms swinging. If you can, try to trade off stroller-pushing duties so you can walk free some of the time.
4. Work on strengthening your abdominal muscles, glutes, and pelvic floor muscles.
This might take some trial and error to find exercises that not only help you feel better and stronger but also don’t make you feel more pain.
Here are a few exercises that you can try that may offer you relief:
🔸Rolling Knees side to side (lay on your back)
🔸Pelvic tilts on a stability ball
🔸Squats (with a more narrow stance)
Try doing 2-3 sets of 8-10 reps of each of these exercises a few times a week, or as part of your warm-up/cool-down in your regular workout program.