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Being a mother is a natural duty, a happiness that any woman wishes to have. However, to go through more than 9 months of pregnancy and labor, a woman's body will be severely affected. Even if you choose to have a cesarean section to reduce the pain of labor, women will also have to suffer many postpartum sequelae, especially back pain. Then the application of exercises to reduce back pain after childbirth is necessary.
1. Learn about female pelvic floor
The pelvic floor is a hammock-like part that is made up of many interlocking weights and muscles. In front of the pelvic floor is the pubic bone and abdominal wall, to the sides is the hip pelvis, and behind the pelvic floor is the lumbar spine down to the sacrum.
The pelvic floor contains many nervous and vascular systems, it is the sum total of 3 systems including: lower urinary system (urethra, bladder), genitourinary system (vagina, uterus), system lower urinary tract (bladder, urethra) and lower digestive system (anus, rectum). With the role of opening and closing the openings of the urinary tract, vagina, anus, and pelvic floor to help control people's sexual and toilet activities at will, thanks to the pelvic floor, the birth process is also easier. .
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2. Why do women need to practice rehabilitation after cesarean section?
After giving birth, a woman's body has to suffer certain injuries, so it is necessary to practice rehabilitation in general and apply exercises to reduce back pain after giving birth, to help restore health quickly. quickly and bring the body back to its normal state.
If the mother returns to physical activity too soon after giving birth, it can relax the muscles and cause direct effects on the body with typical symptoms such as: tightness, discomfort in the abdomen and pelvic floor. When there are activities that are not suitable for strength, it will cause back pain, abdominal pain or prolapse into the pelvic organs. Therefore, rehabilitation after cesarean section with pelvic floor exercises is a way to help pregnant women better understand the pelvis to return to daily activities (sex, exercise). It is also the most effective and safe way to treat postpartum back pain.
Postpartum rehabilitation exercise under the guidance of a physiotherapist will help postnatal mothers learn how to control their body and effectively prevent possible secondary complications. in the early postpartum period when a woman is trying to return to her usual activities.
In particular, pelvic floor exercises also help postpartum mothers to prevent complications such as spinal or pelvic pain, reduce the risk of urinary incontinence or uterine prolapse...
3. Benefits of applying pelvic floor exercises after giving birth
Women after cesarean section will face many risks and recovery time will be longer than vaginal birth. Therefore, the application of pelvic floor exercises is not only an effective way to cure back pain after cesarean section, but also brings the following benefits:
Helps the body fight fatigue, reduce stress and prevent and improve postpartum depression ; Help pregnant women go to sleep better and effectively regulate postpartum insomnia; Helps to improve back pain, open abdominal muscles caused by pregnancy and labor; Help pregnant women quickly regain a toned, neat figure and control weight effectively; Helping pregnant women recover their health and fitness after giving birth; Restoring the structure of the pelvic floor after childbirth and effectively preventing and treating air leakage, urinary incontinence, uterine prolapse, bladder prolapse, rectal prolapse or vaginal laxity.
4. Apply exercises to relieve back pain after giving birth
Exercises to reduce back pain after childbirth for women who have a caesarean section should be conducted regularly every day, for 30 minutes each time, if this habit is maintained for at least 6 weeks after giving birth to see the effect.
Bài tập giảm đau lưng sau sinh cho sản phụ sinh mổ cần được tiến hành đều đặn mỗi ngày, mỗi lần 30 phút
Before exercising, pregnant women need to warm up their limbs and spend 10 minutes specifically exercising the pelvic floor muscles on the inside of the vagina or individually by sticking to daily routines (every time to feed the baby or when to remember out and feel convenient).
For postpartum back pain relief exercises with pelvic floor muscles, there are many suitable options to be able to practice the same type of exercise. Pregnant women should note that they need to drink enough water and eat enough nutrients, before exercise, do not let their stomach be too full.
The ideal time to apply pelvic floor exercises to reduce back pain after cesarean section is from the 6th day after surgery, when your health and spirit feel ready for practice.
When applying postpartum back pain treatment with pelvic floor exercises and seeing the following signs, pregnant women should stop exercising and contact a doctor or technician, specifically:
Pain, leg cramps or abdominal muscles; Back pain a lot; headache, chest pain; Swelling, swelling of the face, hands or feet; Dizziness, lightheadedness; Painful and difficult walking; Heavy vaginal bleeding; Heart beat fast, nervous. In addition, if after giving birth, the mother knows how to exercise and self-assess the recovery process, knowing how to avoid pain, she will feel much better. Learn to listen to your body and never strain your body, allowing your muscles to suffer pain or discomfort. Don't hesitate to discuss health-related issues with your doctor or physical therapist. If possible, get active soon after giving birth, get out of bed and practice walking to promote blood circulation and prevent blood clots from forming.
To be on the safe side, consult your doctor or physiotherapist before planning to do pelvic floor exercises to treat postpartum back pain and help with body recovery. Doctors will check if the pregnant woman's body condition is suitable for exercise and advise on appropriate exercises to avoid adverse health effects.
Each postpartum period will have corresponding appropriate exercise activities, so pregnant women need to learn to be able to choose the safest and most effective exercises for themselves.
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