#asktheexpert my baby was born through Normal delivery but it’s almost 6 months now and my back hurts like anything mostly in the waist region. Using waist belt, did Physiotherapy taking all my multivitamins yet it’s just getting worse. Please help

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Experiencing severe back pain after delivery is not uncommon, especially given the physical strain of pregnancy and childbirth. Here are some steps you can take to help alleviate back pain:

1. **Rest:** Make sure to get plenty of rest and avoid strenuous activities that may exacerbate your back pain. Lie down on your side with a pillow between your knees to relieve pressure on your lower back.

2. **Apply Heat or Cold:** Use a heating pad or take warm baths to relax tense muscles and relieve discomfort. Alternatively, you can apply ice packs wrapped in a cloth to the affected area for pain relief and to reduce inflammation.

3. **Practice Good Posture:** Pay attention to your posture while sitting, standing, and lifting objects. Sit up straight with your shoulders back and avoid slouching or hunching over. When lifting your baby or other objects, bend your knees and lift with your legs rather than your back.

4. **Engage in Gentle Exercises:** Start with gentle exercises and stretches to help strengthen your back muscles and improve flexibility. Pelvic tilts, cat-cow stretches, and gentle yoga poses can help alleviate back pain and promote healing.

5. **Seek Physical Therapy:** Consider consulting with a physical therapist who specializes in postpartum care. They can provide tailored exercises and techniques to address specific areas of weakness or tightness in your back muscles.

6. **Use Supportive Devices:** Consider using supportive devices such as a postpartum support belt or abdominal binder to provide additional support to your back and abdomen while they heal.

7. **Stay Hydrated:** Drink plenty of water to stay hydrated, as dehydration can exacerbate muscle tension and pain.

8. **Pain Medication:** If the pain is severe and persistent, talk to your healthcare provider about over-the-counter or prescription pain medications that are safe to take while breastfeeding.

9. **Massage Therapy:** Consider getting regular massages from a licensed massage therapist trained in postpartum care. Massage therapy can help relieve muscle tension, improve circulation, and promote relaxation.

10. **Consult with a Healthcare Provider:** If the pain persists or worsens despite home remedies and self-care measures, consult with your healthcare provider. They can evaluate your symptoms, rule out any underlying conditions, and recommend appropriate treatment options.

It's essential to listen to your body and prioritize self-care as you recover from childbirth. Be patient with yourself and give your body the time it needs to heal.