Your body needs care too
Taking care of a newborn is never easy. After carrying a growing baby for nine months, followed by hours of labor and delivery, a new mom's body is worn out, and in this vulnerable state, you are more prone to injury, whether this is your first baby or your fourth. But your mind is probably on the crying baby: hungry, needing a diaper change, sleepy, or just seeking your warmth and comfort. How can you think about your own needs then? It is challenging, but not impossible.
All mothers want to give their kids the best, and the most important gift of all is you. That is why it is necessary to take care of yourself, Momma. Here are some helpful tips from a physical therapist on how to care for yourself while caring for your newborn.
Keep the baby close, and bend at your knees
Keep the baby close to your body. Carrying any load close to your center of mass prevents undue strain on your back and arms and lets you use a larger group of muscles, improving your stability and efficiency. Avoid leaning back too much, keep your spine straight, and if you can, incorporate a few seconds of core muscle activation. A baby carrier or sling can give your arms a break and free your hands, just choose the safest, most comfortable option for you and your baby.
Bend at your knees, not at your waist. Be mindful of how you bend whenever you pick up your baby from the bed, crib, or bassinet, adjusting the crib height can help. Bending at your waist puts too much stress on your spine and can eventually cause serious back pain. Keep your back straight, face your baby when picking him up, and never pick up from your side while twisting and bending at the same time.
Set up your diaper station and nursing position with your body in mind
Set up your diaper-changing table at waist level, with everything you need within arm's reach, to prevent excessive bending. If you are changing a diaper on the floor, kneel on both knees or sit on your heels to improve stability and back support.
Determine the most comfortable nursing position, this matters because you will be in it every two to three hours for at least 15 minutes. Nursing pillows can provide enough support that you don't need to hold the baby the entire time. A side-lying or C-position may work well; just slide a pillow between your legs to ease strain on your back. Changing your position each feeding, when possible, allows your muscles to stretch.
Keep moving with simple stretches
Start simple, short calisthenics or stretching routines. A 10-15 minute stretch targeting your neck, upper and lower back, arms, and legs is a great way to begin your journey back to your pre-pregnancy body and to prevent injury or body aches from caring for your newborn. Remember: a healthy mommy, a happy baby! Set an appointment with your physical therapist for more tips on proper body mechanics, ergonomics, and exercise.