Back Friendly Tips For New Moms

changes are part of the experience of becoming a new parent. However, you probably did not know that carrying and holding an infant can cause back pain. In addition, transporting your newborn can be physically exhausting. Check out our tips for new moms that will help prevent muscle strain and back pain.

Why Do New Moms Experience Back Pain and Muscle Strain?

One of the most common causes of back pain in new moms is lifting the baby. Initially, your baby weighs 7-10 pounds, but by the time they turn one, they weigh about 15-30 pounds. In addition to a child's weight, moms must consider additional supplies, such as a diaper bag, car seat, and stroller. Another possibility for back pain or muscle strain is bending over the baby and holding the position for extended periods. Fortunately, there are many options for preventing back pain with minor modifications to your activities.

Our Back Friendly Tips for New Moms:

FEEDING YOUR BABY

• Be sure to choose a chair with back support when nursing your baby. If necessary, use pillows as a prop to bring the baby to your breast instead of bending over to them.
• Try doing some shoulder-blade squeezes before nursing to help activate your upper back muscles.

LIFTING YOUR BABY

• You should always bend your knees when picking up your child from a bassinet, crib, stroller, car seat, or the floor. In other words, you should squat instead of bending at the waist. Your baby should be held close to your body with your back straight and your feet hip-width apart. As you stand up, use your legs instead of your back.
• Ensure that your crib has sides that can be lowered, and lower them every time you place or remove your baby from the crib. Doing so will prevent the need to strain your back more than necessary.

TRAVELING WITH YOUR BABY

• While baby carriers are handy for carrying your child, they can also cause back pain. To distribute the baby's weight and hold the baby higher on your body, try to find a baby carrier with wide shoulder straps and a belt that wraps around your hips.
• Try to avoid carrying your child on your hips, which can strain your back muscles. If you use this method, make sure to alternate between both sides, so the load is equally distributed.

KEEP ACTIVE AND MAINTAIN GOOD POSTURE

• When your doctor clears you to exercise, begin strengthening your abdominals and back muscles as soon as possible. Find workout videos and classes geared specifically toward new moms to build those important muscles. Muscles are an important part of preventing back pain.
• Be sure to keep good posture at all times. Your muscles strain to keep you balanced when you slouch.

Visit Your Local Rochelle Chiropractor

Schedule an appointment at Wills Chiropractic to learn how regular chiropractic care before and after giving birth can benefit you!