Once you bring a new baby home, the bending and lifting begins. You move the little one from the crib to the changing table, from the changing table to the mat, from the mat to the stroller, and don’t forget constant holding. Throughout this process, your back takes a beating, since you likely try to do things quickly and don’t put extensive thought into bending or lifting correctly. Don’t rush to the doctor yet, new mom, there are a few things you can do.
1. Once you are cleared by your doctor for exercise, along with cardio, include exercises to strengthen and tone your back. Lateral pulldown, close grip pulldown, single arm row and rowing are most helpful. While you are at it, focus on losing extra weight overall which may be putting unnecessary pressure on your back. Find some helpful tips here.
2. When you lift anything, and that includes your little baby bundle, bend at the knees and try to stay steady and lift using the strength of your core and legs, not your back.
3. The American Academy of Orthopaedic Surgeons suggests that new mom keeps her arms and baby close to her body when lifting the infant. This relieves the pressure of your back.
4. The AAOS also recommends removing the obstacles when lifting the baby out of the high chair or stroller (remove the tray or open the handle bar).
5. Since carrying the baby on your hip or side all the time will put undue pressure on your back, invest in a baby carrier, such as the front sling or a Bjorn. Read more about slings here.
6. Maintain a good posture. This not only helps you stay at a healthy weight (slouching makes your organs sluggish), but keeps the shoulders and back in the correct position. When pushing the stroller, do not slouch, but rather keep your shoulders straight and your head up. You will be surprised how much better you will feel just by improving your posture.
7. Rest is very important to new moms, it will greatly help with milk supply and calm your nerves. Stretching is helpful for relaxing and rest, but it is also a great tool to protect your back. American Academy of Family Physicians recommends stretching before you do any lifting. Do a few stretches every morning to strengthen your back. Here are a few good examples:
- Lie down on the stomach and simultaneously raise your right arm and left leg while keeping your torso on the ground. Then proceed to the left arm and right leg. Do 5 sets of each.
- Lie down on your back and do 10 reps of pelvic tilts.
- Back on the stomach, your arms parallel to your body. Lift your head and your legs at the same time. Do 10 reps.
8. Breastfeeding can put a significant strain on your back, especially if you are in an uncomfortable position. To avoid pain from breastfeeding, sit on a solid (rather than soft) surface with ample back support. Use an extra pillow behind your back if needed. When nursing, bring the baby to your breast instead of bending over the baby. This will help protect your back.
