10 Ways New Moms Can Prevent Injury and Back Pain

Becoming a mom is one of, if not the most eventful day in a woman’s life. It is commonly said that “everything” changes once the baby arrives.

The early stages of parenthood come with a share of trials and tribulations. However, back pain should not be among them.

Mom has already endured childbirth, so the pain should end there. But for too many mothers, it does not.

The good news: Most of this is a result of poor techniques, and not just a part of being a new mother.

Here are 10 ways new moms can prevent injury and back pain from OrthoInfo:

  • Begin exercising soon after delivery to restore muscle tone to the abdominal and back muscles. While the baby is napping, take 10 minutes to do stretching exercises on the floor each day. This will help restore hip and back flexibility.
  • Try to return to your normal weight within six weeks after giving birth.
  • Do not stretch your arms out to pick up the baby. Bring the baby close to your chest before lifting. Avoid twisting your body.
  • To pick up a child from the floor, bend at your knees – not at your waist. Squat down, tighten your stomach muscles and lift with your legs.
  • Remove the high chair tray when you are trying to put the baby in or take the baby out of the high chair.
  • When lifting the child out of the crib, put the crib side down and pull the child toward you. Do not bend over the crib side and lift the baby over the top.
  • Consider using a “front pack” to carry the baby when you are walking.
Image via www.babyfactory.co 
  • Do not carry a child on your hip; this overloads the back muscles.
  • To avoid upper back pain from breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright chair rather than a soft couch.
  • Do not stand outside the car and try to place the child in the car seat. Kneel on the back seat as you place the baby into the car seat.