Motherhood is a magical time in any woman’s life, but with all the joy and fulfillment it brings, there may be a fair share of back pain that comes along with it too. Having a newborn baby presents unfortunate opportunities to strain the back muscles and add pressure on the spine, even after the child is born.

Mothers should keep in mind that each time they go to pick up their baby, they are bending down and lifting weight back up. As they carry and nurse their babies, they are holding on to extra weight the body may not be used to. So how can new mothers hope to avoid unnecessary back pain?

Here are some helpful hints:

  1. Consider using a front pack/carrier to hold your baby. Holding the baby on your hip adds extra pressure on the spine and can throw your back out of alignment.
  2. When you’re placing your baby in a car seat, try sitting down next to the seat and strapping him or her in. Do not stand outside the car and bend down to place the baby in the car seat.
  3. Lift with your legs! As with any form of lifting, light or heavy, be sure to lift your baby with your legs muscles first and not with your back or upper body.
  4. Strength training to improve back muscle tone and definition can go a long way in avoiding back pain. Try lat pull downs, sitting rows, and/or core workouts to improve your muscle definition and resistance.
  5. Share the load! If you have a partner, be sure the two of you are sharing time lifting, holding, and carrying the baby. Half the strain equals half the pain.

There are so many indescribable motherhood moments that you are likely to experience when having a child. Don’t let back or joint pain ruin those moments for you. If you are experiencing more pain than you believe is typical, contact the Spine & Orthopedic Center today for a consultation with an orthopedic specialist.