As a busy executive mum balancing work, family, and the demands of everyday life, taking care of your own health often takes a back seat. But after childbirth, you might notice that mid-back pain becomes a nagging issue, especially with the physical strain of lifting your baby, nursing, or even carrying heavy bags. In this blog lets discuss 6 easy tips to manage mid back pain, tailored to your needs as a busy professional and a mum of young children.
Prioritize Good Posture:
With the many hours spent feeding or holding your baby, it's common to slouch, which can put extra strain on your mid-back. Focus on maintaining good posture by sitting back in a supportive chair with a rolled towel or lumbar support placed behind your lower back. Ensure your shoulders are relaxed and avoid hunching forward. When breastfeeding or bottle-feeding, bring your baby up to your chest level by using a nursing pillow, so you’re not straining your back.
Take Breaks and do gentle stretches:
Holding and rocking your baby often leads to rounded shoulders and tight chest muscle. To counter this, incorporate extension-based stretches and chest-opening exercises. A simple stretch is the "Doorway Stretch" - place your arms on either side of a doorway and gently lean forward, opening up your chest. Another great exercise is a gentle backbend, which helps activate your extensor muscles and relieves tightness from holding your baby close to your chest. You can incorporate gentle stretches to relieve tightness in your back muscles such as a simple child's pose or cat and camel pose from yoga to stretch and relax your mid-back. These exercises can be done in short breaks throughout the day to relieve tension and support flexibility.
Strengthen Your Core and Back
After delivery, your core muscles may be weakened, which can increase the load on your back. Start with gentle core exercises, such as pelvic tilts or breathing exercises that engage your deep core muscles. As your body gets stronger, incorporate more exercises to target the upper back muscles and improve postural stability.
Watch this video to learn Why Do You Get Mid Back Pain After Childbirth (Postpartum)?
Use Heat and Cold Therapy:
Using a hot pack on your mid-back can provide temporary relief by relaxing tight muscles. Apply heat for 10–15 minutes, especially when you wake up with stiffness to ease the muscle spasm or tightness. A cold pack can be used at the end of the day, to ease sore and tired muscles. This can be especially helpful after a long day of lifting and carrying, allowing your body to lower the inflammation in your midback.
Side Sleeping When Co-Sleeping:
If you co-sleep, adopt a side-lying position that minimizes strain on your back. Place a pillow between your knees to keep your pelvis aligned and support your spine. This position helps reduce mid-back strain, especially when you're getting up multiple times during the night to care for your baby. For extra support, keep your head on a pillow that fills the gap between your neck and shoulder to maintain good alignment.
Supportive Bra for Heavier Breasts:
Postpartum, many mums experience heavier breasts due to breastfeeding, which can pull on the shoulders and add stress to the mid-back. Invest in a supportive bra with wider shoulder straps that can handle the extra weight without digging into your shoulders. A well-fitted bra will help redistribute weight, reducing the strain on your upper to mid back and shoulder area.
HERE is a free guide on "How to avoid Mid-back Pain while sitting"
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