Let’s discuss some of the ways that pregnancy and postpartum posture can improve and provide some helpful tips for new moms to improve their posture and reduce any pain or discomfort.
Pregnancy can significantly impact your posture, both during and after the pregnancy. New moms must take special care of their posture to reduce any pain or strain associated with carrying an extra load around all day.
How To Improve Pregnancy and Postpartum Posture
One of the most significant ways pregnancy can impact your posture is by putting added strain on your lower back. During pregnancy, the body produces a hormone called relaxin that helps prepare the body for birth by loosening ligaments and muscles for delivery. This relaxation in the pelvic region can cause a shift in your center of gravity, putting added strain on your lower back and leading to lower back pain or discomfort.
To help reduce these symptoms, it is important to practice good body mechanics during pregnancy. This includes taking regular breaks to walk around or stretch throughout the day, avoiding standing for long periods of time, and engaging in lower-impact exercises like prenatal yoga or water aerobics to keep your posture strong and supported.
Regular adjustments are also important! Adjustments can help relieve pressure on your lower back and improve your posture. We are trained to help realign the body and reduce pregnancy-related pain.
More info on how chiropractic care can benefit postpartum women:
Improving pregnancy and postpartum posture
After your child’s birth, it is important to continue to focus on good posture to reduce any lingering discomfort or pain. One of the best ways to improve your posture after childbirth is by focusing on strengthening and stretching exercises that will help support your back and keep you aligned.
Picking up your baby
When you pick up your baby, use the same rule you learned when shoveling snow: “lift with your legs, not your back!”. This will help keep your back strong and supported while reducing strain on your posture.
Some great exercises for new moms include core-strengthening activities like planks and bridges and stretching exercises like lunges or hamstring stretches. Additionally, paying attention to your posture when holding or carrying your baby is important. While this may seem obvious, it is easy to get into the habit of hunching over or slouching without even realizing it.
Sleeping
Another common issue for new moms is sleep disruption caused by the frequent need to get up and tend to their baby throughout the night. When you are not getting enough rest, this can naturally lead to poor body mechanics and bad sleeping posture. According to Parents Magazine, 43% of new moms do not get enough sleep.
Overall, it is important to be mindful of your posture as you get used to life with a newborn and practice good body mechanics daily to reduce pain and discomfort. To avoid this, try incorporating some gentle stretching or yoga poses into your bedtime routine to help improve your sleep and keep your posture aligned while resting. You can also experiment with different sleeping positions, such as side-sleeping or using a body pillow to support your back and belly.
Postpartum:Balancing babies on your hip
When carrying your baby on your hip, be mindful of good body mechanics and posture. Always keep your back straight and lift with your legs to avoid putting too much strain on your back or shoulders. You can also try using a wearable device, like a baby carrier or wrap, to help evenly distribute the baby’s weight and help prevent pain and injuries.
Postpartum aches and pains at night
Pregnancy brings many challenges, not the least of which is dealing with soreness throughout your body as you adjust to life with baby. You can use any or all of these tips to help stretch out your back and neck and reduce any postpartum aches and pains at night.
Try a gentle stretching routine, like those found in prenatal yoga or pilates. This can help loosen up tight muscles, improve circulation, and ease lower back pain from carrying the baby on your hip. You could also use some pillows to sleep in different positions that are more comfortable, such as on your side or propped up with a body pillow. Finally, get enough rest each night to give your body the time and energy it needs to recover from pregnancy and childbirth.
Carrying baby in car carriers
When you are carrying your baby in a car carrier, it is important to maintain good posture and body mechanics. This will help keep your back strong and supported while reducing any strain or pain that can occur when carrying heavy loads.
Lifting the baby carrier with one arm can cause you to lean to one side and put more stress on your back. Be mindful of this when you pick the baby up in the carrier and don’t have the diaper bag on the same shoulder!
Many carriers come with an option to put the baby carrier on a stroller or stroller-type device, which can be a real back-saver.
Get adjusted regularly when pregnant and postpartum!
Having your posture and body mechanics assessed here in our office can help to identify any issues that may be causing you discomfort or pain and for better pregnancy and postpartum posture. And regular adjustments during pregnancy, as well as after the baby is born, can help to improve your overall health and ensure that you are functioning at your best.
Easy scheduling online, or contact us at the office at (262)796-5108.
