Relieving Back Pain During Lactation: Essential Exercises and Tips for New Mothers in Spain

As many new mothers in Spain can attest, the joy of breastfeeding is often accompanied by the discomfort of back pain. This common issue, exacerbated by the physiological changes of pregnancy and childbirth, can significantly impact a mother's quality of life. However, there are several exercises and tips that can help alleviate this pain and make the breastfeeding experience more comfortable.

The Causes of Back Pain During Lactation

Back pain during lactation is often attributed to several factors, including poor posture, the added weight of the baby, and the hormonal changes that occur during pregnancy. The hormone relaxin, which loosens the body's joints in preparation for childbirth, can remain in the system for up to 12 months after delivery, particularly if the mother is breastfeeding. This can lead to joint and balance issues, further contributing to back pain[1][2].

Exercises to Relieve Back Pain

Pelvic Tilts

One of the most effective exercises for new mothers is the pelvic tilt. This simple yet powerful exercise helps stretch the back, reduce back pain, and strengthen the core muscles. To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. As you inhale, relax your pelvic floor and allow your belly and rib cage to expand. As you exhale, internally lift your pelvic floor and contract the muscles around your midsection, gently lifting your tailbone off the floor[1][4].

Cat and Cow Pose

Yoga poses such as the cat and cow pose are also highly beneficial. These poses help reduce tension in the spine, stretch the muscles of the back, shoulders, and abdomen, and improve blood circulation to the spine. To perform this exercise, kneel on a mat with your palms flat and your knees hip-width apart. Inhale and arch your back for the cow pose, then exhale and round your back for the cat pose, repeating the sequence several times[2].

Bridge Exercise

The bridge exercise is another valuable addition to a postpartum workout routine. This exercise strengthens the glutes and hamstrings, which are crucial for stability and can help alleviate back pain. Lie on your back with your knees bent and feet flat on the floor, then place a small ball or rolled-up towel between your knees. As you exhale, squeeze the object between your knees and raise your hips off the floor, forming a straight line from your knees to your shoulders[1].

Proper Breastfeeding Positions

In addition to exercises, maintaining the correct breastfeeding position is vital for preventing back pain. Positions such as the cradle, cross-cradle, football hold, and laid-back or reclined position can significantly reduce the strain on the back. The laid-back breastfeeding position, where the mother is reclined with back support, is particularly recommended for its comfort and effectiveness in reducing back pain[2].

Additional Tips for Comfort

Posture and Support

Maintaining proper posture during breastfeeding is essential. Using supportive pillows under the lower back and choosing a comfortable nursing chair can make a significant difference. It is also important to follow the principles of correct positioning and attachment when offering the breast to avoid additional strain on the back[2].

Rest and Exercise Balance

Balancing rest and exercise is crucial during the postpartum period. While moderate exercise can boost energy and mood, it is equally important to get enough sleep and rest. Simple exercises like walking, after consulting with a healthcare provider, can be a great way to stay active without overexerting oneself[3].

Hot Compressions and Massage

Hot compressions and massage therapy can also provide relief from back pain. Using a heating pad during or after a nursing session can help alleviate muscle pain, and consulting a physiotherapist or chiropractor, with the approval of a healthcare provider, can offer additional relief[2].

In conclusion, back pain during lactation is a common but manageable issue for new mothers in Spain. By incorporating specific exercises, maintaining proper breastfeeding positions, and following tips for comfort and support, mothers can significantly reduce their discomfort and enjoy a healthier, more comfortable breastfeeding experience. Always consult with a healthcare provider before starting any new exercise routine to ensure it is safe and suitable for your individual recovery.