Postpartum Hip Pain: Tender Ways To Help You Heal
Bringing a new person into the world is one of life’s most beautiful moments. However, the experience can take a heavy toll on the mother’s body. Going through nine months of pregnancy brings several challenges such as posture changes and loss of strength as the abs stretch for the growing baby. As well as the benefits of chiropractic care while pregnant, the postpartum period is an important time for your body to recover from childbirth. However, you may be too preoccupied looking after your little one to take care of yourself.
It’s no wonder that I see so many women in my chiropractic practice with issues such as hip pain, months or even years after they’ve had kids. I have found there is a real lack of knowledge regarding what mothers can do to look after their bodies once their baby has arrived.
Fortunately for us ladies, our bodies are pretty amazing. They can adapt to these changes well and a little help can help you recover sooner and possibly even better than before. That’s why I want to share a few tips so you can enjoy the time with your little one without the postpartum hip pain holding you back.
1. Hold The Baby On Alternating Hips
A simple habit to avoid creating an imbalance in your hips after you’ve had a baby is holding your little one on alternative sides or out in front of you. Always perching your baby on the same hip for months or years on end will create an imbalance and inevitably strain.
2. Bend Your Knees When Picking Up Your Baby
No doubt, one of the biggest challenges with having a baby is constantly having to bend forward to pick the little one up. It’s not just babies either — heaving around a pram and bending into weird positions over the cot will all create tension in your lower back and pelvic joints. To counteract this, bend with your knees instead of leaning over whenever possible. Even if you manage to do this a few times a day, it should make a noticeable difference to your lower back and hips.
3. Reconnect With Your Core
One of the hardest parts of the body to recover after giving birth is your core strength. Your intrinsic core consists of three muscles — transverse abdominals, pelvic floor and internal obliques. Reconnecting with these abdominal muscles is super important after you give birth as they act as a weight belt for your hips. They also help to keep your lower back and hip joints in alignment and functioning well.
If you’re confused about how to strengthen your core, you’re not alone. One of the most popular suggestions is Pilates and Yoga. While both will have many positive effects on your health and wellbeing, when it comes to building core strength I suggest giving pilates priority. This is because it focuses more on core activation and is excellent for building strength.
Check your local area for pilates studios or gyms that offer Mums & Bubs classes. I recommend an amazing personal trainer named AJ Fisher as she is highly specialised in core rehabilitation. Although based in the United States, her Instagram and website offer a wealth of knowledge and exercises delivered in an honest and exciting way. Check her out here: https://www.corectology.com/.
4. Have A Postpartum Check Up With A Chiropractor Or Osteopath
Your body goes through a roller coaster of changes during pregnancy and a postpartum checkup with a chiropractor or osteopath can help address any possible problems. They can check the alignment of your pelvis and make a big difference in how your lower back and hips recover from pregnancy and childbirth. Advice from an experienced and qualified professional would allow any imbalances to be discovered and corrected as your body is recovering.
Give Yourself A Chance To Recover
There’s no doubt, having a baby is hard work on your body and it can be easy to forget about looking after yourself once your baby has arrived.
Checking in with yourself is more important than ever postpartum and ensuring you find time to look after yourself is vital. Find support from family and friends so you can take the chance to recover — you’re body will thank you for it!
If you have ongoing pains or concerns and would like to speak to a health professional, Dr Miki Humphrey would be delighted to help. Based in Brisbane City, Dynamic Chiropractic offers a range of alternative treatments for postpartum hip pain and can create a suitable treatment plan for you.