Caring for Yourself While Caring for a Newborn
Taking care of a newborn is never an easy task. After carrying a growing fetus for nine months, followed by hours of labor and delivery, a new mom's body is worn out, and in this vulnerable state, it's more prone to injury, whether this is your first baby or your fourth. Your mind is probably on the crying baby: hungry, needing a diaper change, sleepy, or just seeking your warmth and comfort. Thinking of your own needs then can feel impossible, but it's not. Every mother wants to give her best to her child, and the best and most important gift you can give is a healthy you. That's why it's necessary to take care of yourself, Momma, here are some helpful tips from a physical therapist on how to do that while caring for your newborn.
Mind Your Body Mechanics
Keep the baby close to your body. It's important to carry any weight close to your center of mass to prevent undue strain on your back and arms, this way, you're using a larger group of muscles, improving your stability and efficiency. Avoid leaning back too much, and keep your spine straight; if you can, try to incorporate some core muscle activation for a few seconds. A baby carrier or sling can give your arms a break and free up your hands for something else, just make sure to choose the safest, most comfortable option for you and your baby.
Bend at your knees, not at your waist. Be mindful of where you bend whenever you pick up your baby from the bed, crib, or bassinet, you may want to adjust the height of the crib to help with this. Bending at your waist puts too much stress on your spine and can eventually cause terrible back pain, so keep your back straight and face your baby when you need to pick him up, rather than twisting and bending from the side.
Set Up Your Space to Protect Your Back
Set up your diaper-changing table at waist level, with everything you need close to you, if not within arm's reach. This prevents too much bending over; if you're changing a diaper on the floor or a floor bed, you may kneel on both knees or sit on your heels to improve stability and back support.
Determine the most comfortable nursing position, since this is very important, you'll be in this position every two to three hours for at least fifteen minutes. Nursing pillows, which are commercially available, can provide enough support for the baby so you don't need to hold him every single time. A side-lying or C-position may work for you and your little one; just don't forget to slide a pillow between your legs to ease your back from unnecessary strain. If possible, change your position with every feeding to allow your muscles to stretch.
Keep Moving
Start simple and short calisthenics or stretching exercise routines. A 10-to-15-minute stretching session targeting your neck, upper and lower back, arms, and legs is a great kick-off in your journey toward your pre-pregnancy body and in preventing injury or body aches from caring for your newborn.
Remember: a healthy mommy makes a happy baby. Set an appointment with your physical therapist for more helpful tips on proper body mechanics, ergonomics, and an exercise routine.