It’s amazing how much your body changes once you have a baby. I feel that in a certain way, I’ll never be able to get my pre-baby body back. I often hear the same sentiments from other fellow moms. One of the biggest changes that impacted me through pregnancy and postpartum when I had my first son was my knees. As an avid runner, I always prided myself on how well my knees held up. That all changed when I gained 40 pounds during my first (and second) pregnancy and was left with a nagging knee injury. Postpartum, my knees didn’t get any better and working out didn’t help either. That’s when I decided to seek the support of a Chiropractor. It was amazing how much better my knee felt only after a few weeks of sessions. My chiropractor also gave me some great advice on how to work-out safer and bend when picking up, holding and putting down my newborn.
While knee joint pains are just some of the issues I experienced during pregnancy and postpartum, I know that the most common pain is backache. That’s why the Ontario Chiropractic Association has put together some great tips on how to reduce postpartum backache.
Tips for new parents to reduce postpartum backache include:
1. Keep your baby close – Bring your baby close to your chest while picking up and putting down. The closer you hold your baby to your body, the less strain on your back.
2. A bag’s not just a bag – Choosing a diaper bag that will help distribute weight evenly across your body will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.
3. Turn off twisting – By avoiding a twisting motion while picking up your child, you’ll avoid straining muscles.
4. Eyes up front – Consider using a “front pack” to carry your newborn baby when you’re heading out for the day; for older babies switch to a back carrier to protect your back.
5. If you don’t need it, leave it – Diapers, yes. Soother, check! 3 changes of clothes and half a dozen story books, you can leave that at home. You’re a new mother and don’t need to add any excessive weight on your shoulders!
6. Feeding frenzy – When nursing, use a comfortable, upright chair and ensure you bring the baby to you, instead of bending forward to reach. Pillows of different shapes and sizes can be used to help support your lower back, arms and the weight of baby while feeding.
7. Stretch and stabilize – While baby enjoys some tummy time, join them on the floor and stretch your neck/upper back or do some exercises to strengthen and stabilize your core
8. Mommy fitness – Resume exercise as soon as your health care provider gives you the go ahead; put baby in the stroller or in a front carrier and go for a walk every day. The exercise and change of scenery are stimulating for both mom and baby.
9. Trouble in the tub – Bending over a tub can put a lot of strain on your back; try to keep your little one as close to you as possible to avoid reaching or twisting. If kneeling beside the tub kneel on a non-slip mat to try to take the pressure off of your knees.
Routinely lifting a 7-10 pound infant up to 50 times a day can create crushing damage to your back if you’re not taking proper precautions. By the time a child is a year old a parent is lifting and carrying up to 17 pounds numerous times a day.
Giveaway
Regardless of the weight of the child, the combination of carrying a baby and a diaper bag puts ample stress on a new mother’s spine. With a baby in one arm and a diaper bag on the other, keeping stress off your lower back is a balancing act. That’s why the Ontario Chiropractic Association is giving away a diaper bag filled with goodies valued at $100. The prize pack will include a baby-and-me yoga video, a portable foot massager, an exercise ball, an active heat wrap for back pain, and of course, a new diaper bag for all the goodies to go in. Enter the giveaway via Rafflecopter below (please give it a few seconds to load). Contest is open to residents of Ontario, Canada. Contest ends Tuesday September 2nd, 2014. Good-luck!
talah says
my stomach muscles still ‘tent’ when i do sit ups
piroska says
It definitely was my lower back. Big problems.
Judy Cowan says
Definitely lower back!
cottagebunny says
It was without a doubt my lower back.Thank you for the awesome giveaway that I would love to win.
409cope says
I had a lot of back pain.
Monique L.S. says
The extra weight of the pregnancy really took a toll on my knees and feet.
Danielle Floyd (@wannawin4) says
Belly that won’t go away.
leila says
My biggest issue are my feet and back.
Riley says
My knees have also been killing me since having my daughter. It’s gotten so bad that I haven’t been able to resume running. I had no idea a chiropractor could help with that. Thanks for this article!
Maya Fitz says
Yes! They really can. Good luck and hope it helps 🙂
Nicole B says
My biggest problem was my neck and shoulders. I would breastfeed in bed during the night and was sitting up but my shoulders were hunched over and in time they were soooo painful!
mongupp says
My tummy
Marianne says
My baby is 5 mo old, I still have SPD issues. My hips are shot, they still click when I roll in bed.
Courtney says
A sore back because I was inadvertantly leaning forward to nurse. And HOLY, you look fantastic!
Darlene W says
My lower back
Marla says
Sciatica pain 🙁
Bree says
My lower back!
Athena says
recovery from a c-section
Jodi Mitrovic says
I’m expecting my first baby boy in November and I can’t comment on my body “after” just yet but I certainly can about the “before”. I’m a small frame (110 pounds when I found out I was 2 months pregnant) I’ve gained 40 pounds and it’s all in front. I can’t believe how soar my back is just doing everyday things. Sure, I love a good foot rub and all but by the end of the day my back is crying out for a massage and relaxation. What a wonderful blog and review. I look forward to using your tips and tricks 🙂
Angela Mitchell says
I had stomach muscle pain for 4 months after having baby.
Jody Doncaster says
Just getting the weight off. felt better after delivery than when carrying my second one!
laurbolduc says
My biggest body issue after delivery was getting back down to the size I was (or close to it) and stretch marks.