Unwanted Aches and Pains
Avoiding the Stresses of Motherhood
Several postpartum women have come to me complaining of back, shoulder, and wrist pain. After further investigation, I would learn that every woman would hold her baby with the same arm and on the same side of her body. I would advise her to shift her baby to the other side of her body more often. I would work with her on strengthening key muscles necessary for carrying a 10-30 pound baby. Over time, her pain would subside. It became clear to me that most new mothers, during baby care activities, were using their bodies in ways that were highly detrimental to their well-being.
Physical fatigue and exhaustion are often associated with becoming a new mother. After the metamorphosis of pregnancy and the strains of delivery, your body may become very weak. A weakened body makes you more vulnerable to injuries post-delivery. Unwanted aches and pains may be prevented by protecting your body during daily activities associated with baby care. Such activities include pushing a stroller, carrying your baby, changing diapers, and feeding. If you execute proper movement patterns for certain activities from the first day your baby is home, you may be able to prevent further discomforts.
When pushing a stroller you will want to watch and attend to your baby in the carriage. Therefore, you will most likely hunch over, lock the elbows and extend the wrists. This posture could contribute to increased back pain, carpel tunnel, and neck pain. To properly execute the use of a stroller keep your ears in line with your shoulders rather then a forward head position. You want to keep your shoulders stabilized in a neutral depressed and slightly retracted position. A retracted position means your shoulder blades are slightly contracted towards each other. As you walk, lead with your chest not your head and keep the stroller less than arm distance from your body. Keep your wrists in neutral position to prevent excessive flexion and extension. Engage your abdominals through the movement by pulling your navel to your spine. You should try to take full comfortable strides. Most important, make sure the stroller is the proper height for your stature.
Another activity is carrying your baby. A new mother could be considered the ultimate multi-tasking person. While holding your baby, you will also be cooking, doing laundry, cleaning, catching up with friends on the phone, and so much more. You will often work with your dominant hand and hold the baby in the weaker arm. This constant work for one arm can cause shoulder, wrist, and back pain. When holding your baby, try to keep your spine in neutral alignment and your shoulders pulled back in order to prevent a slumped collapsed position. Try to bring the baby to your body's center whenever possible rather than holding the baby on one hip. Also, maintain a neutral wrist position to prevent carpel tunnel syndrome.
Whether you are or are not breastfeeding, a baby needs to eat frequently. In order to prevent wear and tear on your arms and back, set up a nursing station. At your nursing station make everything easily accessible to prevent additional twisting and reaching. You should use a support pillow to raise your baby into a better position for your spinal posture. Place a stool beneath your feet for added back support or comfort. Proper body mechanics during feeding time will help prevent neck, back, and shoulder pain.
Perhaps just as much as you feed your baby, you will be changing diapers. Make sure to purchase a changing table that is tall enough to accommodate your stature. Try to avoid extensive slouching and hunching over. You should keep necessities near by to avoid twisting and reaching while keeping one hand on your baby. Also, be mindful of your lifting posture whenever you are picking the baby up or putting down.
In addition to proper body mechanics, it is important to strengthen muscles needed for baby care. The key muscles are the arms, abdominals, wrist flexors, and extensors and the upper back muscles. If you are looking for further guidance regarding strength training choose to work with a personal trainer who is post-natal qualified as well as prenatal qualified. Be good to your body and enjoy your new baby. Congratulations!
