Just Gave Birth and Have Back Pain? Try These Tips
Congratulations! Your pregnancy journey has resulted in the delivery your beautiful little one. You probably envisioned how much time you’d spend rocking, feeding, and carrying your infant. What you probably didn’t expect so much back pain after delivery.
Whether you were prepared for post-birth pain or not, caring for an infant places extra stress on your back. If you experience back pain after delivery, it’s not necessarily because of anything you did wrong during your pregnancy. The fact is you’re carrying your child more frequently in a way your body hasn’t been able to gradually adapt to.
Illinois Back Institute has some new mom tips that can help you with your post-birth recovery.
Tips For Post-Birth Recovery
You’re thinking a lot about caring for your newborn—which you should be. It’s also important to care for yourself too. The following are some body mechanics and posture techniques you can use as you complete common tasks caring for your baby:
- Diaper changing: Invest in a changing table that is high enough to avoid placing additional stress on your back. Have all the items you need to change the diapers close to you to prevent unnecessary twisting and bending while you hold on to your baby. When you bend over to change the diaper, keep your waist hinged and spine straight.
- Feeding: Use a chair that allows you to comfortably rest your back. To support your arm beneath your baby, use a pillow. It helps your arm relax and not transfer weight to your back and neck. Ensure that the pillow elevates your baby to a comfortable level while feeding.
- Carrying the infant car seat: Always carry the infant seat with both hands to distribute your baby’s weight evenly. For instance, use both hands to hold on to the handle or place one hand on the bottom of the seat and the other on the handle.
- Lifting the infant seat: Place the infant seat as close as possible to you and squat down next to the seat. Use your legs to stand back up while practicing the carrying techniques.
- Picking up the stroller from the trunk of the car: As you stand in front of the trunk, hinge at the waist. Slightly squat to pick up the stroller from the car’s trunk.
- Picking up your infant from their crib: Ensure you are keeping your spine straight, hinge forward at the waist while you reach into the crib for your baby. Don’t flex over the crib rail. If the mattress is at a lower position, bend your knees, then squat to reach him or her.
- Bath time: When your baby is using a portable tub, place it at a countertop height. This keeps you from bending over. When your baby is in the bathtub, kneel next to the tub or use a tub seat. Hinge at the waist to lean over the tub’s edge. Have your baby sit closer to you to avoid constantly reaching and leaning.
- Rocking while standing: To maintain proper posture while standing, keep your shoulders back. Also, keep your abdominal muscles tightened to support your back.
- Sitting: Rest firmly against the back of your chair and keep your chin tucked in and shoulders back. Place your feet on the floor and sit erect. Use a small footstool to support your feet, if needed.
- Standing: Keep your knees relaxed and stand with equal weight on both legs. Align your ears over your shoulders and tuck in your chin. Keep your shoulders back and tighten your abdominals.
- Carrying your baby: Place your baby at the center of your torso. He or she should rest over your shoulder or in front of you. Keep your shoulders back and abdominals tightened to support your lower back.
Contact Illinois Back Institute For Help With Post-Birth Pain Relief
You might experience all kinds of different symptoms post-birth, but if back pain is one of them, our tips will hopefully help. If the problem persists and even becomes unmanageable, don’t wait and suffer and silence. Our experts are here to help. We can determine a treatment plan so you can live pain free. Contact us today to schedule a consultation.
