As a new mom, your day probably seems like a never-ending stream
of bending over and picking up your baby from the floor, their crib, and their
car seat. And, when you’re not picking your baby up, you’re probably carrying
them from one of these locations to another.
moms struggle with back pain.
it, these five exercises can help you stretch and strengthen your muscles to
avoid back pain while caring for your little one.
1. Chest Stretch
new moms included.
more likely to be hunched over your child as you feed or play with them. But,
whatever your reason for rounding your shoulders and upper back, the end result
is still the same: a tight chest and sore upper back.
side, bent at 90-degree angles. Keep your arms in place and lean forward into
the frame. Hold this for about thirty seconds, then relax.
2. Scapular Retractions
on strengthening the muscles in the back if you want to correct your posture
and avoid back pain. One of the best exercises you can do for this is scapular
you, parallel with the floor. Keep your arms straight and pull your shoulder
blades back — your arms will retract slightly as a result. Repeat 10-12 times.
3. Posterior Pelvic Tilts
help strengthen the lower back and lower abdominal muscles to better support
knees bent and feet flat. Tuck your pelvis under by pulling in your lower abs
and slightly rounding your back — think of bringing your pubic bone up toward
your chest. As you do this, your lower back should touch — or get close to
touching — the floor. Repeat 10-12 times.
4. Bird Dog
avoid back pain and improve posture.
are aligned (wrists under shoulders, knees under hips). Gaze down at the floor
and keep your neck neutral to avoid straining it.
leg until they’re parallel to the floor. Don’t let your stomach sag down toward
the ground — keep everything engaged. Hold this position for a couple seconds,
then slowly lower your limbs back to the original position. Repeat 10-12 times,
then switch sides.
5. Hip Circles
any imbalances you may experience from carrying your child around on one side
of your body all day.
your abdominals and lift your right leg behind you. Bend your knee to bring
your right heel toward your glutes, then slowly draw circles with your knee to
loosen up the hip.
circles before switching sides.
Other Tips to Avoid Back Pain
for keeping back pain at bay. But, sometimes, accidents happen and you need a
little extra help.
soon as you start feeling pain to speed up the healing process:
- Alternate between ice and heat
therapy to soothe muscle pain
- Avoid lifting your child as much as
possible (recruit the help of your significant other or a family member if
- Use a topical pain reliever (there
are lots of pain-relieving creams available at the drugstore, or you can
use a natural option like peppermint oil)