Having a new-born baby is hard work. Bending down to pick up things, carrying supplies, changing nappies and breastfeeding all put extra pressure on your back. Although, the majority of new mums with back pain isn’t debilitating, it can take 2 to 3 months for back pain to ease after the baby is born.
Chiropractor’s at Heale’s Clinics in Luton and Hitchin suggest these helpful tips for new mothers:
Bring the baby to your breast – when you’re feeding you’ll be sitting for extended periods so want to have your back in the most neutral position possible.
Try not to let the lower portion of your spine curve excessively.
Put a pillow behind your back to keep it straight.
Use pillows on your lap to ease the tension and provide extra support.
Switch up your feeding position
We often overlook the risk of repetitive strain injury for mums with back pain, and bending over to feed your baby a dozen times a day can cause problems.
Use different positions to give certain muscles a rest – If you think your feeding position might be leading to back pain, try feeding in front of a mirror; seeing your position can help you adjust to ease the pain.
Try breastfeeding standing up with a baby carrier – moving around while breastfeeding can ease the pressure on your back.
Make sure you find the right baby carrier for you.
Wide, padded shoulder straps
A belt going around your hips to distribute the weight and a carrier where the baby is positioned facing inward and fairly high on your body.
If you feel ready, try some gentle exercises to restore muscle tone to the abdominal and back muscles, as this will help your body to balance the weight of carrying a new baby. Stretching exercises or light yoga are a great way to reduce back pain!
Try: lying on the floor on your back and bringing your knee to your chest and holding for 20 seconds.
A ‘wall sit’ is also a great way to build up strength gradually over time. Think about simple changes to your daily routine; sit on an exercise ball to eat meals or watch TV – engaging core muscles, this will ensure your back muscles are more switched on.
Back pain is also common during pregnancy, to read more please click here
From the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire