Preventing Back Pain for New Mothers

Back pain is very common during pregnancy, but new back pains can also develop after your child is born. Check out these tips from OrthoInfo on preventing back pain as a new mother. Some of these work for new fathers as well!


General Exercise:

  • Ask your doctor when you can start exercising.
  • Set goals for your weight.
  • Start with hip and back flexibility
  • Using the time your child is napping to fit in some exercises


Lifting Your Baby:

  • When picking up your child from the floor, bend at your knees and not at your waist. Squat down, tighten your stomach muscles and lift with your legs.
  • Do not stretch your arms out to pick up your baby. Bring your baby close to your chest before lifting.
  • Avoid twisting your body while holding your baby.


Feeding Your Baby:

  • Do not bend over your baby to breastfeed. Bring your baby to your breast.
  • Use a pillow or two in your lap to help bring your baby up to you.
  • While nursing, sit in an upright chair rather than a soft couch.
  • Remove the high chair tray when you are trying to move your baby in or out of the chair.


Carrying and Traveling With Your Baby:

  • Use a front pouch to carry your baby while walking.
  • Do not carry your child on your hip. This can overload the back muscles.
  • Do not stand outside the car and try to place your child in the car seat. Put your child’s car seat in the middle of the backseat and sit next to it as you fasten them in.
  • Fasten the car seat in the car first, then bring your baby outside separately.