How To Prevent Neck & Back Pain. What Every New Mum Should Know..
Avoiding The Common Problems That Cause Neck And Back Pain For A New Mum
As a new mum, you may be vulnerable to experiencing low back, pelvic or neck pain. Your body is still trying to recover from the changes it went through during your pregnancy. These changes include fluid retention, ligament laxity, weight gain, changes to your centre of gravity and overstretching and shortening of postural muscles.
Up to 12 weeks after you have given birth you may continue to be at risk of joint hypermobility and ligament laxity due to the influence of hormones on your ligaments and connective tissue.
Tight neck and shoulder muscles and overstretched abdominal muscles combined with poor posture, interrupted sleep and increased lifting, loading and repetitive activities may put you at risk for developing neck and back problems.
Here are a few tips to help you prevent these issues from occurring:
- Always make sure you are sitting in a good supportive chair.
- Make sure your back is supported.
- Support your elbows on arm-rests or a pillow.
- Maintain a neutral spine position for your neck and upper back while feeding. Don’t bend your neck for prolonged periods. You could take regular breaks by looking at your baby’s reflection in the mirror.
- Use a footrest if your feet don’t touch the ground.
- Always look after your posture, especially during night feeding when you are exhausted. Feeding in side lying may help.
When bathing your baby:
- Look after your back and neck by kneeling rather than bending over the bath.
- If you are using a portable baby bath, ensure that it is the correct height for you.
- Use bath chairs to support your baby.
Most important of all, look after your mind and body by sleeping when the baby sleeps. Give yourself time to do exercise and stretches. Your physiotherapist can advise you on the best exercises to do and help you with your posture.
Happy Mothers Day from the team at Maroubra Road Physiotherapy.