How to relieve arm pain during the postpartum recovery period (sitting the month)
Nov 05, 2025
Source: Cainiu Health
Dr. Zhang Lu
Introduction
Remedies for arm pain during the postpartum recovery period (commonly known as "sitting out the little month") generally include keeping the arms warm, applying local heat to relieve discomfort, reducing arm strain, gently massaging to relax muscles, and adjusting posture to prevent overuse injuries. It's important to promptly wear additional clothing to cover the arms, avoiding exposure to cold air or direct airflow from air conditioning. Wearing lightweight arm guards can also help maintain a stable temperature in the arms and prevent cold invasion that may worsen pain.
Remedies for arm pain during the postpartum recovery period (commonly known as "sitting the little month") generally include enhancing arm warmth, applying local heat to relieve discomfort, reducing arm strain, gently massaging to relax muscles, and adjusting posture to prevent overuse injuries. Specific measures are as follows:
1. Enhance arm warmth: Dress appropriately to cover the arms and avoid exposing them to cold air or direct airflow from air conditioning. Wearing lightweight arm sleeves can help maintain a stable temperature in the arm area and prevent cold invasion that may worsen pain.
2. Apply local heat: Use a warm towel or hot water bottle on the painful area of the arm. The temperature should be comfortably warm, not scalding. Apply for 15–20 minutes per session. The gentle heat helps improve blood circulation in the arm, reducing muscle stiffness and soreness.
3. Reduce arm strain: Temporarily avoid using the affected arm to lift heavy objects, carry a baby, or perform prolonged overhead activities (such as hanging laundry). Allow the arm muscles adequate rest to prevent further strain and reduce overall arm load.
4. Gentle massage for relaxation: Use the palm to softly rub the painful area of the arm, performing slow, gentle massage movements from the shoulder toward the wrist. Apply pressure only to the point of mild tenderness. This helps relax tense muscles, improves local blood and energy flow, and reduces pain and discomfort.
5. Adjust posture to prevent injury: When sitting or lying down, avoid maintaining the same position for extended periods that may compress the arm. For example, avoid lying on the arm during side sleeping or keeping the arm suspended while sitting for long periods. Adjusting posture helps reduce continuous stress on arm muscles.
During recovery, monitor changes in arm pain. If pain persists for more than one week without improvement, or if accompanied by numbness or restricted movement in the arm, seek medical attention promptly.
