One of the most common problems we see in the clinic is new mums with backache. Some of this is due to hormonal changes within the body whilst pregnant, but another main cause is due to the stresses of carrying a child and prolonged postures you find yourself in.
There are ways that you can help yourself in order to prevent back pain. Here are the 5 tips that I often give my patients:
Sit back when you are feeding your baby (breast or bottle), ensuring that you and baby are well supported with cushions and / or a feeding cushion. If your feet do not touch the ground, use a children’s step to rest your feet on (the step can be reused when your kid's older to reach worktops, sinks, etc.).
Switch sides when feeding or carrying your child. Use a bracelet or hair band on your wrist to help remind you which side you last feed on, and then swap as necessary.
Use a sling or baby carrier to transfer the weight onto your torso. Make sure that the straps are attached firmly around your body so that as much of the weight is transferred onto your pelvis as possible, rather than pulling you forward.
Heat helps. Have a hot bath to relax sore muscles, throwing in some healing epsom salts if you have them.
Try these two stretches to loosen the spine and stretch tight muscles:
Thread the needle - on all fours, elevate your right hand up and point towards the ceiling, always looking at your hand with your eyes. Once at the top, bring the right hand back down and thread it under the left arm so that it finishes off pointing left. Repeat 10 times with each arm.
Childs pose - a good yoga pose. On all fours, sit your bottom back onto your heels and reach your hands as far forward as you can on the ground. Allow your back and head to sink towards the ground. Hold for 30-60 seconds.
Try to factor these tips into your daily habits. The best cure for back and neck pain is prevention!
Treatment of back and neck pain is one of our specialties at The Physiotherapy Place. If you want to learn more or speak with an expert physiotherapist about your specific case, get in touch to arrange a FREE 15 minute telephone consultation.
For more tips and advice on dealing with back pain, you can download our FREE guides to fixing upper or lower back pain here: