How to avoid and treat common new moms aches and pains

Did you know that 50-90% of pregnant women will likely experience lower back pain. Without proper care, this pain may persist after you give birth.

Consider the fact that parents may be lifting a 7-10 pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at 2 years, that child has become a 25-30 pound toddler. The repetitive lifting of your child may put you at risk for neck, mid back , low back and wrist problems.

During pregnancy, your spine and the soft tissues of your body undergo the most rapid transformation that they will go through in your entire life. The first part of this change happens over a nine-month period, but the second part of this change (the return to previous form) happens more rapidly, as the weight of the baby is suddenly no longer there.

Your spine is trying to adjust to the absence of the baby in your belly.

Your spine is also very “soft” at the end of pregnancy. Your body has produced a hormone called relaxin to soften the joints and ligaments and allow for your pelvis to open wide and birth your baby. As you begin to nurse your baby and carry him in your arms, you may find that you feel back pain and headaches again because this softness allows your joints to become misaligned more easily.

Here are some simple tips that can help parents avoid some common aches and pains:

LIFTING

Stand with your feet at least a shoulder width apart. Keep your back in neutral position and bend your knees. Bring your baby as close to your chest as possible, and then lift using both arms.

CARRYING

When carrying your little one, pivot with your feet instead of twisting your back. This will ensure that you’re turning with your hips, which will reduce your risk of back pain. Lower your child into the crib or onto the floor by bending at the knees, with a neutral back.

HOLDING

Hold your child in an upright position, directly against your chest. Carrying a child on one hip creates postural imbalances that can lead to low back pain over time.

FEEDING

Always sit in a chair with back support and avoid leaning forward to reach your newborn’s mouth. Instead, use pillows or blankets to support and position your baby closer to you.

EXERCISE

Exercise can help increase muscle support for your aching back. While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.

There is no time for back pain in motherhood. Talk to your Burlington chiropractor so that you can stay on your toes and a step ahead of your toddler.