From back pain to loose belly: Here’s how new moms can stay healthy during the postpartum period with physiotherapy

Wondering what we really mean when we say a new mom needs a fix? In an interview with HT Lifestyle, Priyanka Khanna, women’s health physiotherapist and lactation consultant at Cloudnine Group of Hospitals in New Delhi, explained that a mother’s body goes through some major changes during pregnancy and these are –

• changes in hormonal secretion
• overall increase in body fluids
• Looseness of joints and ligaments due to relaxant hormones
• change in curvature of the lumbar spine
• The abdominal muscles stretch to accommodate the growing fetus.
• skin changes
• weight gain

Priyanka Khanna said, “Soon after the baby is born these changes reverse and the body starts returning to its pre-pregnancy state. But the incidence of withdrawal depends on many factors such as the type of pregnancy of a woman, the risks and complications involved, the mode of delivery and accordingly a new mother needs care, attention and mainly time to recover. .

How can a physiotherapist help a new mother recover?

The most common concerns highlighted by every new mother can be addressed by a physiotherapist. According to Priyanka Khanna, the major concerns are

1. pain around stitches
2. back pain
3. Difficulty resuming daily activities such as mobility in bed – especially after cesarean section
4. loose belly
5. Wrong posture during breastfeeding causes neck and arm pain
6. Confusion and questions regarding returning to exercise

How can we address these above concerns?

1. pain around stitches This can be effectively reduced not only by analgesics but also through electrotherapy methods that are used to manage the pain. The most effective and safe method that can be used to reduce the intensity of pain around the suture is TENS. The effective dosage of the TENS machine can be beneficial for the treatment purpose. Adhesions around the surgery scar can be reduced which helps in improving mobility through what is called scar mobilization technique where the physiotherapist applies different types of pressure which helps in mobilizing not only the scar but also the scar. Also helps with sensation around the affected area.
2. back pain The main reasons for this in new mothers are weak abdomen, stiff back muscles, poor posture and lack of adequate mobility immediately after giving birth. Low-level exercises to strengthen appropriate muscles, posture correction can help mothers suffering from back pain initially.
3. difficulty moving There is also pain around the stitches in bed – learning the correct techniques like correct pillow placement, rolling, pushing through the upper body, sitting up and getting out of bed helps the body distribute the pressure evenly And pressure on the stitched area can be avoided. Due to which there is pain and difficulty in walking. A new mother can learn these techniques during her stay in the hospital.
4. loose belly It is a group of muscles that has reduced tone, elasticity, strength, and also due to the stretching of the abdominal muscles during pregnancy, the rectus abdominis muscle gets separated which can sometimes attract your attention as it gives you a bulge. And most women are often worried about it. If this separation of muscles is more than 2 cm then it requires specific (diastasis recti friendly) exercises. There are 4 types of diastasis recti and they are – open diastasis, open below the naval, open above the naval, completely open. Some exercises that can be started immediately after childbirth to engage the muscles and start the healing process are – abdominal muscle contraction or activation exercises, deep breathing exercises. A physiotherapist can prescribe you an exercise plan that can be continued to begin the recovery process and suggest follow-up.
5. poor posture Exercises can damage your joints and your muscles in different ways, learning the correct posture for sitting and breastfeeding, lifting the baby, changing diapers can prevent muscle stiffness and joint deformity. Along with correct posture practices, certain exercises like neck stretches, shoulder mobility exercises, forearm stretches help soothe the nerves and prevent arm numbness or tingling in breastfeeding mothers.
6. confusion in return What is the exercise routine after childbirth, here is a guideline that can help you understand

• Allow your body to heal for about 4-6 weeks.
• Start basic mobility and muscle activation exercises immediately after childbirth.
• The intensity of exercise can be increased and light to moderate intensity exercises for the upper body, back and abdomen can be started after 6 weeks.
• Moderate strength training can be started with core activation exercises with weights up to 3-3.5 kg for beginners to strengthen the upper and lower body. Avoid lifting heavy weights during daily chores or as part of exercise, weight training is an important part of the exercise routine but the weight should be increased gradually to avoid any injury.
• Light to moderate cardio exercises such as walking and brisk walking can be started after 6 weeks. Avoid HITT (high intensity interval training).

It is always recommended to consult with your OBGYN (health care provider) and a physical therapist for a detailed evaluation of diastasis recti before beginning any exercise routine to ensure that treatment is complete and that your musculoskeletal health is optimal. Any kind of insult can be prevented.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.