Preventing Back Pain Tips For New Moms
There’s an old saying that if men had to have babies no one would be born because men are too wimpy to stand labor pain and all that goes with it. Consider this hilarious nugget as we talk about preventing back pain tips for new moms.
Chris Balmert, from Cleveland, Ohio, lost a bet with his heavily pregnant wife, Lindsay, and had to be hooked up to a muscle-contracting machine as a forfeit. After less than a minute he was squealing in agony. “It feels like my belly button is being pulled through my body,” he kept whining. Preventing back pain tips for new moms might just be too big a leap for this guy to understand.
For more on back pain check https://en.wikipedia.org/wiki/Back_pain
What Fathers Need to Know About Back Pain For New Moms
Perhaps that’s debatable. What’s not in question, however, is that preventing back pain tips for new moms is something that even fathers need to know. So, hopefully this post is something that can be shared by both new moms and new dads.
Consider this if you are a new mom: “Caring for an infant puts stress on your back. Lifting your baby can be especially hard on your spine. Initially, you may be lifting the 7- to 10-pound baby up to 50 times a day. By the time your child is a year old, you are lifting and carrying 17 pounds. Two years later, you will be lifting a 25- to 30-pound child.” . Preventing back pain tips for new moms may very well be something you need to know if you want to live with less daily pain. Let’s jump in.
One New Mom Describes Her Back Pain
“My toddler comes running to me, her arms raised, urging me to pick her up. I’m in the middle of getting my son a snack and my older daughter is asking me to help her find the sticky tape. I’m totally distracted as I bend down to scoop up my daughter and bam: there goes my back.”
Women’s health physiotherapist Melanie Platt states, “I would say there isn’t a new mom out there without some back pain – either upper or lower – in the early months after birth.”
Here are good ways for new moms to reduce the risk of injury.
Carrying The Baby Safely to Prevent Back Pain
If you’re a new mom you’re most likely spending a lot of your waking hours holding that precious bundle of joy. This also means that most times you’re in a slumped position with your spine “collapsed,” or with one hip jutting out to the side. This could set you up for some serious back pain. Here are is what you should do.
- Keep the spine in neutral alignment, with shoulders pulled back;
- bring the baby to the body’s center whenever possible; and
- maintain a neutral wrist position, especially if experiencing carpal tunnel issues. 
Using A Front Carrier to prevent back pain for new moms
You might consider using a “Front Carrier” to carry your baby when you’re walking. Wearing a “front carrier” can help prevent back pain by distributing your baby’s weight evenly across your body. The front carrier is also a great way to keep the baby close to you while leaving the hands free.
Using Proper Posture to Prevent Back Pain For New Moms
Well, You’re no longer walking with a collapsed spine and your back thinks that’s sweet—-for about five minutes. But now the baby is weighted in front and that causes the forward-slouching posture. Apart from not being a sweet look, it can cause, you guessed it, back pain. This is what you need to do to make that front pack carrier work for you.
- remain cognizant of keeping the core engaged, spine in neutral and shoulders retracted;
- make sure the carrier fits properly; and
- keep the baby snugly against the body 
Ditch The Car Seat to Prevent Back Pain for New Moms
The car seat that slips out of the car and snaps into a stroller may seem like one of those “I wish I had come up with it” invention, but it can literally be a pain in the back—so, maybe not such a convenient contraption for a new mom. This is the deal: Seats are often heavy and hard to hold, placing torque on a new mom’s spine. Things can only get worse when mom decides to hold a heavy diaper bag over one shoulder while lugging a car seat outstretched on the other arm.
“According to a study at the 2006 annual meeting of the American college of Sports Medicine, it is better to manually hold an infant and lift an object than to perform a lift while holding the baby in an infant carrier.”
Using The Car Seat Safely to Prevent Back Pain For New Moms
There are going to be times when a new mom needs a car seat for her baby. To prevent injury they should use proper form. They need to “use the biceps to hold the seat, rather than letting it hang from the end of the arm. A best-case scenario is to hold it in the center of the body like a laundry basket.” Also, when taking the car seat out of the car (or putting it in), get into the car. Keep the car seat close to the body and engage the abs when lifting. Be careful to twisting motions and of carrying the seat away from the body.  All this should help prevent back pain for new moms.
Feeding The Baby and Preventing Back Pain for New Moms
A new baby is likely to eat every 2 hours. “This can be a physical challenge for the new mom because she will often hunch to bring her breast to the baby, which can wreak havoc on the spine…”
The solution is to sit in an ergonomically correct chair and use a footrest; maintain a better feeding posture by using a support pillow to raise the baby; and set up a nursing station where everything is handy, to avoid reaching and twisting.
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Preventing back pain tips for new moms is a topic that should concern both new mom and new dad. Dad doesn’t have to go to the extreme of hooking himself to a muscle-contracting machine to understand what new mom is going through. He just needs to be there to lend a hand. This can end up being a rewarding experience for all.
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Druxman, Lisa, and Petersen Carl. “Postpartum exercise: a targeted exercise program and proper body mechanics can help new moms deal with the physical challenges of motherhood.” IDEA Fitness Journal, Nov.—Dec. 2006, p. 34+