New mothers expect the sleepless nights, the headaches from all the crying and the 24/7 worrying about their newborn. But what they do not expect is the constant back pain that comes along as well.
Constantly carrying around a new infant, as well as heavier items like baby carriers, prams or car seats, can cause a lot of stress on the back. Although it can be painful, there are ways to make sure to keep the back healthy while carrying a baby on a regular basis.
Here are some tips that I found helpful.
After Baby Body Mechanics
- Proper lifting techniques: Mothers often make the mistake of lifting their child or their child’s equipment in a manner which puts stress on their back. There is a proper way to lift heavy items. When bending down, bend the legs and use them to lift up rather than bending at the waist and putting all the stress against the back. The legs are able to endure a lot more and tend to be stronger, so they should be what is providing lift strength.
- Straight sitting habits: Sitting has been branded the new smoking. A mother who is sitting while holding or feeding their baby should keep their back straight while sitting. If they lean over it can be hard on the back, shoulders and neck. A mother should lift the baby towards here while breastfeeding in order to keep the back straight and should also provide herself with cushioning to provide comfort when sitting for longer periods of time.
- Avoid twisting: When buckling a child into the car, a highchair or putting them to bed, try to avoid twisting the back into awkward positions. When a mother is putting her child in a car seat, they should kneel in front of the seat rather than try and get the baby buckled from outside the car. Mothers who work to keep their back in natural positions will be a lot better off in the long run.
- Exercise: A new mum is going to be spending a lot of time carrying heavy items, holding children, sitting while feeding or putting to bed and getting up and down from the floor. All of these things put a lot of stress on the back and, if daily exercise is not being performed, can result in pain. Even a simple walk will improve back health. It is also important to perform morning and evening stretches to keep the back flexible and strong. Here are some ideas for getting in some exercise in your brief free time.
It is both rewarding and hard to be a new mum, but proper back care will make sure mums are enjoying their new baby rather than icing their back.