Postpartum Joint Pain: What New Moms Need to Know

Pregnancy is a unique journey for each woman. Some have minimal symptoms, while others go through difficult pregnancies. Giving birth is another exhilarating experience, after which many women feel that their symptoms will be over and they can begin a new life with their little ones. However, postpartum symptoms are very common in new mothers. In fact, 44% of women reported that they developed knee pain after childbirth in a study of 79 postpartum women.

If you also experience pain in your joints after giving birth, you are not alone. There are remedies and supportive supplements that can help you improve joint and muscle health. When your pain gets severe, or you develop a fever or have signs of infection, you must consult your doctor immediately. In this blog, we give you a detailed guide on postpartum joint pain and what new mothers must know to alleviate this pain.

What is Postpartum Joint Pain and its Symptoms?

The discomfort and pain that you experience in the joint areas after childbirth is called postpartum joint pain. This pain can be felt in multiple body areas and can be mild to severe. For some women, it may even affect day-to-day living.

During pregnancy, many women experience pelvic pain postpartum, which is most commonly called pelvic girdle pain (PGP), where the pain is felt at the front and the back of the pelvis. It may also be felt along the thigh or hip. It can continue to be painful even after delivery.

Postpartum joint pain can feel like:

Constant tightness in the pelvic region
Joint pain that may worsen with activity or exercise
Pain in the pubic area
Pain across the lower back
Discomfort in the hip region

Where Do New Moms Feel Joint Pain?

It is common for new mothers to feel pain in the pelvic region for the first 3 months after childbirth. At 8 and 12 weeks postpartum, between 53% and 60.5% of women experienced back pain. The pain in the back persisted even at six months postpartum for 43% to 58.9% of women.

But, joint pain postpartum may also be prevalent in other body parts. It's common for women to feel pain in different areas, such as:

Postpartum wrist pain: During birth, women may strain their hands by holding their hand in some positions during labor or gripping the bedside. Those who already have carpel tunnel syndrome may have more pain due to fluid retention during pregnancy.
Postpartum hip pain: PGP is highly common, mainly because hips lose their stability due to pregnancy.
Piriformis syndrome: Sometimes, muscles near the buttocks can spasm and cause pain, which is called Piriformis syndrome. This can, in turn, put pressure on the adjacent sciatic nerve, causing lower back, leg, and hip pain.
Postpartum knee pain: Those who carried extra weight during pregnancy may have knee pain during the postpartum period. Sometimes, it could also be because of hyperthyroidism.
Postpartum arthritis: Some women may rarely develop rheumatoid arthritis after pregnancy. It can be because of inflammation due to auto immune function where healthy joint tissue is attacked by the immune system.
Shoulder pain: As you lift and carry your baby more after birth, you might experience shoulder pain. You can't get out of the house without carrying accessories like baby seats and diaper bags, which can strain your shoulder, neck, and upper back muscles.
Foot pain: Due to the increase in weight, hormonal changes that soften connective tissues, and altered posture, postpartum women feel pain in their feet. The arches of your feet may flatten and rotate a bit inward, resulting in pronation. Some women have a sharp pain in the heel when they start walking in the morning due to plantar fasciitis. Bunion may cause pain in the ball of your foot, and some have flat feet that can result in pain in ankles, knees, and feet.

What are the Common Causes Of Postpartum Joint Pain?

To find relief from joint pain during the postpartum period, you need to find out the cause of the pain. While some are attributed to the natural changes in the human body during pregnancy, sometimes, it can also happen due to bad posture and habits.

Hormonal changes: To prepare the body for pregnancy and delivery, hormones loosen up the ligaments, which can cause joint pain. The estrogen and relaxin hormones can affect your flexibility and collagen levels. These continue to be in your bloodstream for at least 6 to 8 months after pregnancy.
Posture issues: Incorrect posture during nursing, frequent bending down, and inadequate sleep can cause knee and back pain. Wrong sleeping posture also increases the strain on the joints.
Weight fluctuation: Weight gain is very common during pregnancy, and it can lead to back pain. You may lose quite a bit of weight immediately after delivery, and this can intensify your pain. Your body has to readjust the way it carries your weight, and this can cause strain, particularly in the knee joint. It is the weight-bearing joint in the body.
Fluid retention: Retaining more fluid in the legs happens commonly during pregnancy. This fluid can build up in the joints, which increases the pressure and causes painful joints postpartum.
Physical demands: New mothers carry their children more and sit for a long time, breastfeeding their babies in uncomfortable positions. Also, they may have to bend and stretch more, overworking many muscles in the body. This can also increase pressure in various joints.
Hyperthyroidism: Some women have hyperthyroidism during pregnancy, and it can result in thyrotoxic myopathy during the postpartum period. This can cause pelvic girdle pain.
Joint inflammation: Various chemical and hormonal changes happen in your body during pregnancy and after birth. These cascading hormones can cause inflammation, which further adds pressure to the joints. It can make you feel weak while walking and worsen carpal tunnel syndrome.
Contractions during labor: Labor places immense strain on your body, and it can cause pain in the hip, back, and legs even weeks after. Your body needs time and nourishment for several weeks to overcome the burden of intense contractions and birth.
Uterus growth during pregnancy: As your uterus grows during pregnancy and shrinks after delivery, it can shift your centre of gravity. It can weaken the abdominal muscles and stretch them out. Weak muscles will not be able to support the bones and joints in the right way, and this can cause pain.

Home Remedies for Postpartum Joint Pain

The first 12 weeks after the birth of a baby is often called the fourth trimester because more care is needed for both the mother and the baby. While everyone focuses on the health of the baby, the new mom's health and well-being may often be ignored. You won't be able to take proper care of yourself because you may be overwhelmed by the constant needs of your newborn, physical discomfort, lack of sleep, difficulties in breastfeeding, etc.

At this time, you need a support system containing family and friends to help you navigate this period. If you have joint pain, you should try to rest as much as possible and follow these home remedies:

Heat or cold therapy: To soothe the inflammation in your joints, you can try heat or cold therapy or both. When you apply heat, it increases blood flow in the area, which can ease the pain. If there are bruises or swelling, cold therapy can work better to reduce the inflammation.
Nursing support: Most women experience pain in the upper back, shoulder, and neck due to wrong posture while holding the baby during nursing sessions. Newborns need to be fed every 2 hours, and adequate nursing support in the form of supportive pillows is necessary. A lactation consultant can also help you to discover comfortable feeding positions for you and the baby.
Medications: To help relieve pain during the first weeks postpartum, your doctor may recommend some anti-inflammatory medications. Ensure that they are safe for a breastfeeding mother, and understand the specific instructions given to you before taking any medication.

Natural Supplements: Are They Good for Postpartum Joint Pain?

From overuse to inflammation, the pain in your joints during the postpartum period can be mild to severe. Your bone density goes through various stages during and after pregnancy. While you are pregnant, your body will have high levels of estrogen, which is good for building bones. During pregnancy, your obstetrician may give you calcium supplements, which can also help with bone health.

Right after pregnancy, most women experience bone loss regardless of whether they breastfeed or not. Your estrogen levels drop dramatically after delivery, and a little bit of bone loss is common. Healthy women need not worry about this because the hormone levels will start balancing out when you start your periods after pregnancy.

Breastfeeding increases the demand for nutrients in the body and can impact bone density. Those who have pre-existing conditions such as lower bone density may have an increased risk of loss of bone density. Experts say that the bone density of women comes back to its normal levels after about a year of childbirth.

Along with healthy habits, supportive postnatal supplements can help you recover better, nourish your body in the right way, and help with immunity during the postpartum period. When your body receives the necessary nutrients based on its current needs, the health of your bones and joints can also be supported.

Key Ingredients for Holistic Joint Care

Calcium and Vitamin D

Throughout your pregnancy and even after birth, your body needs calcium. It is needed for the proper growth of the baby inside your belly and also after birth. During the third trimester and while you are breastfeeding, the calcium needs of your baby are met by your body by moving calcium from the mother's bone through remodeling.

Whether you are pregnant or nursing or not, an average healthy adult woman needs 1000 mg of calcium per day. While you can eat lots of calcium-rich foods, it is crucial to ensure that your body absorbs this calcium. Opting for supplements that make calcium more bioavailable can be supportive. However, extra calcium doesn't have a direct effect on your bone mass.

Vitamin D is another nutrient that your body needs for optimal bone health. Studies have indicated that high-dose supplementation that provides 4000 to 6400 IU/d for the mother can be beneficial for both the mother and the baby. While you can get vitamin D from sun exposure, supplementing with postnatal supplements containing vitamin D can make it easy for you to take the necessary levels of Vitamin D.

High-quality supplements such as Calcium and Vitamin D3 capsules from Pure Encapsulations can help you meet the increased nutritional needs of your body. However, if you are breastfeeding, you must consult an expert before taking any supplement.

Boost Immunity for Joint Health

Women need ongoing healthcare in the postpartum period. A strong immune system not only helps prevent infections but also reduces inflammation, thus supporting joint health. Omega 3 fatty acids and fish oil supplements have been found useful for joint health in healthy individuals. Supportive supplements developed for postpartum women, such as Omega 3 Softgels by Nordic Naturals, provide new mothers with necessary DHAs and EPAs for overall health and well-being.

Turmeric

Turmeric is another potential ingredient with anti-inflammatory properties that can be useful for postpartum women. Curcumin in turmeric is known to have therapeutic properties for pain and knee function in those with knee arthritis. When you choose turmeric supplements, ensure that you opt for natural and potent supplements such as the Organic Liquid Turmeric Extract from Global Healing.

Guggulu

Rheumatoid arthritis is a painful condition that can be seen in some mothers. It can impede your performance as a mother, where you need to stay active to take care of your newborn. A new mother who suffered from RA found positive effects and pain relief using Guggulu in the postpartum period. It soothes inflammation and supports the strengthening of joints. You can get guggulu benefits using supplements like Yogaraj Guggulu from Banyan Botanicals.

Postpartum Health Support

A study found that only 66% of the 329 mothers took postpartum multivitamins. Experts recommend that women take multivitamin supplements in the post-natal period as well. The nutrition requirements during the pregnancy continue to be important in the postpartum period. This is particularly important for breastfeeding mothers. Several essential vitamins, like B1, D, etc, are important, especially for new mothers who don't have the time to eat a balanced diet. As they take care of their newborn's needs, mothers often don't make additional efforts to ensure that they consume the nutrients in the body.

Often, the postpartum period is looked at as an interval between pregnancies, and thus, it is even more important to take care of the nutritional needs of the mother. It is recommended that you consult a healthcare provider to understand your health and get a tailored plan to supply the essential nutrients to your body. Some supplements like New Chapter Perfect Postnatal are specifically formulated to support mothers in their postpartum period for energy, mood, and lactation. This should be a part of a healthy lifestyle.

Tips for Holistic Postpartum Joint Care

Waking up at odd hours, spending time nursing the baby every two hours, lack of sleep, poor nutritional intake, and lack of time for personal care are highly common among new mothers. Cuddling with your baby helps with bonding, and resting gives your body the necessary support to heal. Getting help from friends and family to take care of the household chores for the first few weeks can give you the time you need to relax. The following tips are useful to ensure that you reduce inflammation in the body and support your knees and joints:

Ensure that your diet contains lots of protein to help with muscle recovery and energy. Include green leafy vegetables, fruits, whole grains, and fatty fish in your diet.
Hydration ensures that the mother has enough blood volume to pass on the nutrients to the infants through breastfeeding. Your body can produce breast milk efficiently only when you are properly hydrated.
Once your doctor confirms that you can start with gentle exercises, try to move more to reduce muscle and joint strain. Start with simple exercises such as walking or simple stretching. Pelvic strengthening exercises can be useful to support pelvic muscles and bones to relieve soreness and pain. Low-impact exercises are gentle on the knees and support quadriceps muscles.

After delivery, physical therapy provides targeted support for pelvic floor muscles to ease hip and lower back pain. All women gain weight during pregnancy and in the postpartum period, and physical therapy helps mothers to reduce the extra weight. This lessens discomfort in the lower back and knees. It also helps with urinary incontinence during the postpartum period.

New mothers spend a lot of time breastfeeding their infants, and maintaining a good posture every time is important to prevent back and knee joint pain postpartum. Nursing pillows can be useful to maintain correct posture that eases strain on your joints and helps your babies to latch better.
The footwear you use must provide proper arch support and cushioning to help with stress absorption, especially in the knees. You will spend more time on your feet carrying your baby and getting busy with everyday activities. So, wearing the right footwear throughout the day is important to reduce strain on your legs.

Conclusion

After going through numerous changes during pregnancy, the postpartum period also brings about dramatic changes in your body. The aches, pains, and discomfort subside slowly as you recover and strengthen your body. Taking a healthy diet and supportive supplements to provide nourishment to your body is key for proper recovery. Staying active and doing relaxing exercises are useful to relieve soreness and postpartum joint pain. Experts can help you with pain management if your joint pain worsens. Always consult with your doctor for holistic postpartum pain management before introducing postnatal supplements to your daily routine.

FAQs

1. What supplements should I take postpartum?

Your body has increasing nutrient needs during the postpartum period. Essential vitamins like A, B12, C, D, calcium, omega-3 fatty acids, iodine, selenium, zinc, choline, etc are all needed after delivery. To ensure that you take adequate quantities of these vitamins, you may choose postnatal supplements. These are supportive aids along with a healthy, balanced diet and active lifestyle.

2. What is the best supplement for joint pain after delivery?

Different women experience pain in different joints. Supportive supplements containing calcium and vitamin D, etc can help with proper recovery from the stress of delivery. Always consult with your doctor to find safe supplements for postpartum joint pain to use after delivery.

3. Does breastfeeding reduce calcium and affect my bones?

Breastfeeding results in a temporary reduction in bone density in postpartum mothers as calcium from the bones moves to the breast milk to provide support for infants. However, this is only temporary, and mothers may take calcium supplements to continue to provide support for the bones. After weaning, the body replenishes calcium reserves, and healthy women regain their bone density.

4. How can I stop joint pain during pregnancy?

To get relief from postpartum joint pain and stiffness, you can use a hot compress or ice pack. Post-natal massages can also be helpful for muscle and joint soreness. Taking rest and giving your body the time to heal is important. Eat a healthy diet and take postnatal supplements to provide nutritional support. Wear supportive gear and stay active to relax and stretch joint muscles. Remember, postpartum recovery takes time.

5. Are joint supplements safe to take while breastfeeding?

Safety depends on the supplements you choose and their formulation. It is necessary to consult with your doctor to ensure that the postnatal supplements you take are safe for you and your baby.

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