Being a parent is rewarding, but it is also a lot of work. Feeding, changing, and playing with your child can lead to stress and even leave you feeling worn out. A lot of that strain may be felt in your spine given how much you need to bend over, lift, and carry your baby.

The team at Horst Chiropractic has helped many new mothers deal with back and neck pain. Before visiting our Temecula, CA office to undergo treatment for low back pain and discomfort, you should consider the following tips for new moms. This advice we have to share can help you prevent back injuries from occurring.

Tips on Lifting Your Baby

The old advice is best: avoid lifting from your back. Even though your baby is tiny, a lot of lifting can lead to repetitive strain on the lumbar region.

When picking up your baby, be sure to lift from your knees. Squat down, bring your child close to your body, and rise using the strength of your legs. Avoid twisting your body while lifting. Try to find a crib that has adjustable sides to help reduce back strain when lifting your baby up or laying your baby down.

Tips on Holding Your Baby

When it comes to holding your baby, try to keep the weight of your child evenly distributed in your arms. This will prevent strain on one side of the back and protect your shoulders and neck as well.

Be sure to avoid resting your child on your hip if possible. This can overload the muscles of your back and lead to pain over time. If you do have to rest your baby on your hip, be sure to switch from hip to hip so you aren’t putting too much stress on one side of your body.

Tips on Carrying and Traveling with Your Baby

There are a few matters to keep in mind when it comes to baby strollers, baby carriers, and car seats. Let’s look at each matter individually:

• Baby Strollers – Strollers can ease the strain on your body when getting your baby from point A to point B. Consider using a stroller to give your back a break every now and then.
• Baby Carriers – When it comes to baby carriers, it’s best to pick carriers that keep your child close to your chest and high up on your torso. Make sure the baby carrier has straps for both shoulders and support for the back, which helps evenly distribute your child’s weight.
• Car Seats – Load your car seat and baby separately to cut down on the weight you’re carrying. When placing your baby in the car seat, sit down next to the car seat to secure your child rather than bending over. This will reduce strain on the back.

Tips on Feeding Your Baby

When breastfeeding, it’s best to avoid bending over or hunching over your child. Place a pillow or two on your lap to elevate your baby while he or she is being nursed. Rather than sinking on a soft couch, consider an upright chair with a solid back for support.

When your baby is in a high chair that has a tray, remove the tray before placing your child in the seat or taking your child out of the seat. This will give you a bit more ability to position your baby properly without twisting or straining your back.

Exercise and Strengthening Advice

When your doctor clears you to exercise again following childbirth, you may be wondering what you can do to improve core, abdominal, and back strength. There are many workout videos online for new moms, and it’s a good idea to consider those as an initial way to build up your muscles.

As your strength improves, consider planks, crunches, bridges, seated rows, yoga, pilates, and other exercises that target the core and torso. In addition to these core exercises, pelvic floor exercises can be very helpful early on. Be sure to do kegels each day to help strengthen your pelvic floor.

Speak with an Expert About Back Pain

For more information about preventing and treating spinal pain, be sure to contact an experienced chiropractor and back pain specialist. The team at Horst Chiropractic is here to offer insight, advice, and treatment that improves overall wellness.