How ginger became my unexpected remedy for back pain after having a baby at 40.

Nobody mentioned the backache

When I had Cyrus at 40, I expected sleepless nights, endless nappies and a house that would never be quite as tidy again, but what I hadn’t expected was the lower back pain that came with it.

At first, Cyrus was small enough to carry around without giving it much thought. But babies don’t stay small for long and before I knew it, I was lifting him in and out of his cot, bending over the changing mat, carrying him around the house and breastfeeding in whatever position seemed to keep him happy.

By the evening, my lower back would ache. It wasn’t a sharp pain, more a dull, nagging discomfort that definitely became worse after a day of lifting and carrying. I also seemed to notice it more when the weather turned cold.

I’d always enjoyed exercise, so I was a little surprised by how much my back was bothering me. Apparently, going to the gym and spending most of the day carrying a baby are two distinctively different things. Unlike a gym session, you can’t decide you’ve had enough and put the baby down for the rest of the afternoon.

I tried the exercises first

I knew that pregnancy and childbirth could affect the abdominal muscles, so I started looking at ways to strengthen my core and take some of the strain off my back.

I paid more attention to how I picked Cyrus up, bending my knees rather than leaning forward and trying to keep him close to my body. I also worked on my deeper abdominal muscles, including the transverse abdominis, which helps support the spine.

Some gentle stretching and upper back exercises helped, and I tried to sit more comfortably while breastfeeding. That wasn’t always easy, especially during the night when I was half asleep and more concerned about getting Cyrus fed than whether my shoulders were in the right position. There were days when my back felt better, but the ache kept returning. I could spend time doing exercises and still feel uncomfortable by the evening.

So I began looking into other things that might help.

Then I started taking ginger

I’d used ginger in cooking and knew it was often recommended for nausea and digestive problems. But I’d also read about its possible anti-inflammatory properties and wondered whether it might help my back.

I started having a little fresh ginger each day, sometimes chewing it raw or making a tea with hot water. Chewing raw ginger isn’t pleasant at first. It’s quite fiery, and you certainly know you’ve eaten it. But after a while, I noticed that my back wasn’t aching quite as much. I was still lifting Cyrus, still breastfeeding and still doing the exercises, but the discomfort seemed to have eased.

I also felt more energetic, which was welcome when I was getting so little uninterrupted sleep. Oddly enough, I noticed that I wasn’t reaching for sugary snacks as often either. Whether any of that was directly down to ginger, I couldn’t say as my body was recovering from childbirth, and I’d been working on strengthening my muscles. But I was feeling better, and ginger was one of the things I’d changed.

It was also cheap, easy to prepare and didn’t involve buying another piece of equipment that would eventually end up in a cupboard.

So, does ginger help back pain?

Ginger has been used in traditional medicine for centuries, particularly for digestive complaints and nausea. More recently, researchers have looked at whether it might help with inflammation and certain types of pain.

It contains compounds called gingerols and shogaols, which have shown anti-inflammatory activity in laboratory studies. There has also been research into ginger and muscle soreness, with some studies suggesting it may offer modest relief. However, there isn’t enough evidence to say that ginger is an effective treatment for lower back pain after childbirth.

I think that’s worth pointing out because it’s easy to read about a natural remedy and assume that, because something worked for one person, it will work for everyone. All I can say is that I noticed an improvement while I was having ginger regularly. I wasn’t using it instead of exercising or making changes to how I lifted Cyrus. It was just something else I tried.

And, unlike some of the rather expensive remedies marketed to new mothers, a piece of ginger root wasn’t going to make much difference to the weekly shopping bill.

Why does your back hurt after having a baby?

Pregnancy puts considerable demands on the body. As your bump grows, your posture changes, your abdominal muscles stretch and your back has to accommodate the extra weight.

After childbirth, those muscles don’t immediately snap back to their previous strength. Meanwhile, there’s a baby who needs feeding, changing, carrying and comforting, often several times throughout the night. I found that much of my discomfort came after repeated lifting or spending too long in one position. Breastfeeding could be really awkward because I would concentrate so much on Cyrus that I wouldn’t notice how I was sitting until my back started aching.

There are things that can help, including gentle strengthening exercises, keeping active and making sure you’re lifting your baby in a way that doesn’t put unnecessary strain on your back. But if the pain continues or becomes worse, it’s worth speaking to your GP or a pelvic health physiotherapist rather than assuming it’s just another part of having a baby.

I was 40 when I gave birth, but younger mothers can experience exactly the same problems. Having a baby is physically demanding at any age.

Ginger root factfile

What worked for me

I can’t say that ginger cured my back pain, and I wouldn’t want anyone to think they could eat a piece of ginger and expect their backache to disappear. But I did notice a difference after introducing it into my routine. My back became less sore and I felt more comfortable carrying Cyrus while I seemed to have a bit more energy.

I continued with the exercises, particularly strengthening my core, and became more careful about how I lifted him. As the months went on, I also became stronger and more used to the physical demands of looking after a baby. Having Cyrus at 40 made me realise that even if you’re reasonably fit, pregnancy and childbirth can leave you with aches and pains you hadn’t anticipated. I was used to exercising because I wanted to, whereas carrying a baby around all day wasn’t exactly optional.

Ginger was one of the things I tried, and I was surprised by how I felt. I still enjoy it now, although I much prefer it in a cup of hot water to chewing it straight from the root. I’m not sure I’ll ever get used to that taste though.

Have you tried ginger for back pain?

Did you suffer from lower back pain after having a baby? I’d be interested to know whether you tried ginger or found something else that helped. Perhaps you have a family remedy that’s been passed down through generations.

Leave a comment below. I’m always curious about the things other mothers discover along the way.

This article is based on my personal experience and is not intended as medical advice. Ginger is not a proven treatment for postnatal back pain. If you have persistent or worsening pain, speak to your GP or an appropriate healthcare professional.

Occasional stories, experiments, discoveries and questions from Saffron & Cyrus.