As a new mom, it can be difficult on your back, becoming a mother is a wonderful adventure! But having a baby can cause chronic back discomfort, which can make everyday chores seem extremely difficult.
In this blog we’ll look at How to Relieve Back Pain From Carrying Baby and Top 10 Exercises and Tips.
When Does Carrying a Baby Cause Back Pain?
First, let us discuss what actually causes back pain. Your back muscles will be put under additional strain when carrying a baby, particularly if you lift and hold your child in odd positions on a regular basis. Muscle strain, soreness, and tiredness can result from the uneven weight distribution and repetitive motion of lifting.
How Can You Help Your Posture?
Having a better posture is one of the easiest methods to reduce back discomfort. Here’s how to do it
- Maintaining a straight spine: Bend your knees but do not sag when picking up your infant. Do not bend from the waist.
- Keeping your infant near you: To ease tension, keep your infant near your body. Don’t spread your arms too widely.
- Using both arms: To avoid overtaxing one side of your body, alternate between holding your infant with both arms.
When sitting, take care of your back by placing your feet firmly on the floor and selecting a chair with strong lumbar support.
How to Relieve Back Pain From Carrying Baby: Top 10 Exercises and Tips
Here below, we will discuss about some amazing and helpful exercises to relieve back pain and strengthen your back muscles.
1. Pelvic Tilts
- With your feet flat on the ground and knees bent, lie on your back.
- Put pressure on your lower back and tighten your abdominal muscles.
- Hold for a short while before letting go. Repeat 10 times
2. Cat-Cow Stretch
- Place yourself on your hands and knees like you’re on a table.
- In the cat stance, arch your back toward the ceiling; in the cow pose, dip it towards the floor.
- Ten to fifteen times, repeat this flow.
3. Bird-Dog Exercise
- Place yourself on your hands and knees like you’re on a table.
- Keep both of your legs parallel to the floor as you extend your right arm forward and your left leg back.
- After a brief period of holding, switch sides and go back to the starting position.
- On each side, repeat ten times.
4. Child’s Pose
- Put your hands on your knees, sit back on your heels, and reach forward with your arms.
- Breathe deeply while placing your forehead on the ground.
- Hold it for a minute or thirty seconds.
5. Seated Forward Bend
- With your legs out in front of you, take a seat on the floor.
- Reaching for your toes, slowly lean forward at the hips. Just go as far as it is comfortable for you; you don’t have to touch your toes.
- After holding the pose for 15 to 30 seconds, carefully sit back up. Do this two or three times.
6. Wall Sits
- Stand with your back against a wall and slide down until your knees are at a 90-degree angle.
- Hold for 15-30 seconds, gradually increasing the time as you get stronger.
7. Knee-to-Chest Stretch
- With your feet flat on the ground and your knees bent, lie on your back.
- Grasping one knee with both hands, raise it to your chest.
- After holding for 15 to 30 seconds, swap your legs. For each leg, repeat two to three times.
8. Bridge Exercise
- Lay flat on your back with your feet hip-width apart and your knees bent.
- As you gradually raise your hips off the floor and align your body in a straight line from your shoulders to your knees, plant your feet firmly on the floor.
- After a brief period of holding, gradually return your hips to the beginning position. Ten to fifteen times, repeat.
9. Cobra Stretch
- Place your hands beneath your shoulders and lie face down on the floor.
- Extend your back by pressing onto your hands to raise your chest off the floor.
- After holding for a short while, release the pressure. Ten times over, repeat.
10. Hip Flexor Stretch
- Make a 90-degree angle with your left knee while kneeling on your right knee with your left foot in front.
- Your right hip should expand as a result of softly pushing your hips forward.
- After holding for 15 to 30 seconds, swap sides. Do each side two to three times.
Incorporating these exercises into your routine can help strengthen your back, improve flexibility, and reduce pain.
Remember to listen to your body and consult a healthcare professional if you experience Persistent or severe pain. If the pain lasts more than a few weeks, it’s best to consult a healthcare professional.
Some Bonus Tips for You!
Here are some really helpful tips to incorporate into your daily life.
1. Incorporate Stretching Into Your Daily Routine
Stretching can help keep your muscles flexible and alleviate tension. Here are some quick stretches you can incorporate into your day:
- Neck Stretch: Tilt your head gently to one shoulder, holding it there for 15 to 30 seconds. Continue on the opposite side.
- Shoulder stretch: Gently press on your elbow with the other hand while crossing one arm over your chest. After 15 to 30 seconds of holding, switch sides.
- Stretch your lower back by pulling your knees up to your chest while lying on your back. Hold for a duration of 15-30 seconds.
2. Use a Baby Carrier
Using a baby carrier can distribute your baby’s weight more evenly, reducing strain on your back. Here are some tips for choosing and using a baby carrier:
- Choose the right carrier. Look for one that offers good back and shoulder support. Ergonomic carriers are designed to distribute weight evenly.
- Adjust the carrier correctly. Ensure the carrier fits snugly and your baby is positioned close to your body.
- Switch positions. Alternate between front, hip, and back carries to avoid overworking any one area.
3. Remedies for Immediate Relief
When you’re in the thick of back pain, you might need immediate relief. Here are some home remedies that can help:
- Heat or cold packs: Apply a warm compress or ice pack to the affected area for 15-20 minutes.
- Massage: Gently massage the sore area to improve blood flow and reduce tension.
- Over-the-counter pain relief: Medications like ibuprofen or acetaminophen can help reduce pain and inflammation.
Conclusion
Back discomfort shouldn’t be a part of the wonderful yet difficult journey of motherhood. You can relax and cherish every time you have with your child by putting these helpful suggestions into practice. Never forget that caring for yourself is equally as vital as caring for your child. Read more on why you should not give your child sugar.