I have back pain one year after giving birth.

Generally speaking, back pain after childbirth is a very common condition that occurs in many mothers. Postpartum back pain is mainly related to poor rest, cold waist, poor posture, etc., which greatly affects the rest and recovery of pregnant women. So how should we treat it?

1. Hot massage and warm waist 1. If the low back pain symptoms are mild, you can apply heat and massage the waist to promote blood vessel dilation, accelerate blood circulation and relieve pain. You can use hot cotton towels, gauze and hand warmers. Apply heat to the waist for 30 minutes a day, combined with waist massage, which can greatly relieve back pain.

2. Walking backwards can relieve low back pain. To relieve low back pain, you can try walking backwards. Walking backwards can exercise the latissimus dorsi muscles, enhance the strength of the lumbar muscles, relieve pain, and has a rehabilitation effect on postpartum low back pain. To prevent the error of a mechanical watch, please wear flat shoes and walk in small steps. Safety tips. You can also exercise at home: barefoot or wearing flat shoes, step on the front of the foot on a book about 20mm thick, stand for a long time, the longer the better, and feel whether the waist pain is relieved.

3. Appropriate calcium and zinc supplementation 3. During pregnancy and breastfeeding, a large amount of calcium will be transported to the baby through the embryo and breasts. If the mother cannot adequately supplement calcium and zinc, osteoporosis will occur. This is also one of the causes of lower back pain. Therefore, calcium and zinc supplements are necessary during pregnancy and after childbirth, and should be supplemented until at least five months after childbirth. It can be supplemented by drinking milk and soy milk. If you are not used to taking milk and dairy products, you can also supplement it by taking various calcium tablets for pregnant women (the ingredients must contain vitamin D, so that calcium is easier to absorb). In the middle and late stages of pregnancy and during breastfeeding, 1500 mg of calcium is needed every day. 400-500 mg can be obtained from general food. If this is not enough, you can take calcium tablets for pregnant women.

4. Adjust your posture. 4. Muscle strain after giving birth, excessive fatigue, and problems with the posture when raising a baby can all cause low back pain. Pregnant women can check whether their breastfeeding posture is appropriate. They can sit or lie down, but the standard is that the mother should be relieved and comfortable. After giving birth, avoid often lowering your head or standing or squatting for a long time. Pay attention to protecting your waist in daily life. Change your sleeping position frequently. Avoid lifting objects that are too heavy or too high. Don't jog or walk too early. Exercise your waist frequently to stretch your waist muscles. Adhere to the standard of "If you can stand, don't sit; if you can sit, don't lie down".

5. Pay attention to protecting your waist 5 1. Move your waist frequently to make the waist muscles fully stretched. If you feel waist discomfort, you can massage, apply heat to the painful area or take a hot bath to promote blood circulation and improve waist discomfort. 2. Pay attention to keeping your waist warm at ordinary times, especially add clothes in time when the weather changes to avoid being blown by the wind, as catching a cold will make the pain worse. 3. Sleep on your back or side at night. The mattress should not be too soft. If it is too soft, you can use a harder cushion. 4. If you are overweight, you should pay attention to controlling your weight to avoid increasing the pressure on your waist and damaging your psoas muscles. 5. Don't wear high heels too soon after giving birth to avoid increasing spinal pressure. It is better to wear canvas shoes with soft uppers. 6. Do 2 to 3 minutes of waist exercises after waking up every day, and go for a walk or ride a bicycle more often to avoid and relieve low back pain. 7. Starting from 2 weeks after giving birth, do exercises to strengthen the lumbar and abdominal muscles under the guidance of a health care doctor to improve the stability of the intervertebral disc, such as doing sit-ups.