Welcoming a newborn into your family is a joyous and exciting experience. However, it can
also be physically demanding. Often, mothers find their low back pain during pregnancy
improves after giving birth, only for neck and upper back pain to suddenly appear. Here are
some tips to help you care for your newborn while also taking care of your own body.
Proper Lifting Techniques
When lifting your newborn, ensure you use proper body mechanics to avoid straining your
back. Keep your feet shoulder-width apart, bend at your knees, and keep your back straight.
Always bring the baby close to your chest before standing up. This technique minimizes
stress on your back and helps maintain good posture.
Supportive Feeding Positions
Whether you are breastfeeding or bottle feeding, it’s important to use supportive positions
that protect your neck and back. Use pillows to prop up your arms and the baby, ensuring you
are not hunching over. There are so many wonderful nursing pillows available to ensure better
posture and comfort with feeding (and many are easy to take with you when visiting friends
or family members!). This can help reduce strain and keep both you and your baby
comfortable during feeding sessions.
Choose a chair with good lumbar support. A chair with armrests can also be beneficial as it
allows you to rest your arms and shoulders, reducing fatigue during feeding. Keep your spine
in a neutral position while feeding. This means your ears should be aligned with your
shoulders, and your shoulders aligned with your hips. Avoid slouching or rounding your
shoulders forward.
Regularly switch the side on which you feed the baby. This practice helps balance muscle use
and prevents overuse of one side of your body, which can lead to discomfort or strain. It can
also be good for the newborns head and neck to ensure a balanced use of their muscles, and
support your milk supply.
Finally, placing your feet on a small footrest (if needed) while sitting can help support your
lower back and promote better posture. Adjust the footrest to a height where your thighs are
parallel to the ground.
Use Ergonomic Baby Gear
Invest in ergonomic baby gear such as carriers, strollers, and car seats. These products are
designed to support your baby’s posture while also being kind to your body. A good baby
carrier should distribute your baby’s weight evenly across your shoulders and hips, making it
easier to carry your newborn for extended periods.
Something I learned when becoming a parent is the “loop” method. This is where you place
your arm through the handle of the car seat, resting the handling in the crook of your elbow,
and grabbing the base of the car seat with your hand. This helps to reduce shoulder strain.
Holding little ones for prolonged periods of time can be hard work. I was a big fan of my
Ergobaby Baby Carrier when my little one needed close comfort, but I had to be on the move.
Take Regular Breaks, and Remember To Exercise
Caring for a newborn can be exhausting. It’s important to take regular breaks to rest your
muscles and prevent fatigue. If possible, alternate holding and carrying duties with a partner
or family member. Practice holding your little one in either arm, to prevent straining one side
of your body more than the other. Simple stretches can also alleviate tension and improve
flexibility, making it easier to handle the physical demands of caring for a newborn.
Incorporate strengthening and stretching exercises into your daily routine to support your
back and neck health. Focus on exercises that strengthen your core muscles, as a strong core
provides better support for your back.
A few minutes to stretch your neck can make a big impact on your overall discomfort, as it
helps change your posture, reducing strain on those hard-working neck and upper back
muscles.
Looking for some specific stretches or strengthening exercises? Talk to Dr. Elizabeth!
Embrace Support from Trillium Family Chiropractic
At Trillium Family Chiropractic, we want to make your experience as a new mother travelling
to our office with a newborn as comfortable as possible. We have a nursing pillow and snuggle
me available for use. We have a changing table in our patient washroom. We also provide a
space to quietly nurse or bottle feed, as needed.
We understand that being a new parent comes with its own set of physical challenges. Our
dedicated team is here to support you through this journey by offering personalized care to
address any aches and pains that may arise. With our focus on gentle chiropractic techniques
and a family-friendly environment, we aim to alleviate discomfort and enhance your overall
well-being. We are proud to be a part of many parents’ support systems, ensuring you can
enjoy the precious moments with your newborn with ease and comfort.
