Postpartum Body Mechanics for the New Mom
With a million other things on our minds, it’s easy to forget to use good body mechanics throughout the day. This is especially true during the postpartum period when moms are just trying to survive with a newborn! The physical demand of caring for a baby every day adds up to be a LOT of work for your body without ideal postpartum body mechanics. As women’s health physical therapists, we want to help you do everything you need to do in a day—without compromising your own physical health. The best way to prevent injuries and pain during maternity leave (and beyond) is to focus on your postpartum body mechanics while holding, lifting, and caring for your little one.
Keep reading for the do’s and don’ts postpartum body mechanics with tasks that you are doing constantly as a new mom!
Learn MoreHolding your Baby
DON’T: Round out your low back or tuck your pelvis. This causes increased pressure and increased demand for your low back. This position also causes the glutes and low back stabilizing muscles to be less active, causing even more strain for your back.
DON’T: Lean your entire trunk backwards. This extension results in an overstretched and weakened core as well as overly tight back muscles. Because of this, there is little to no muscular support in this position. Your body finds the support in tendons, ligaments, and other places that only lead to injury and dysfunction.
DO: Keep the pelvis in a neutral position stacked directly under the rib cage. Keep the baby centered in front of you and hold them close to your body. Try to stand with good posture and equal weight through both feet. This posture puts your core, glutes, back muscles, and pelvic floor muscles in the best position possible to support your body and your baby, also leading to less pain, leakage, and pelvic floor dysfunction!
Carrying your Diaper Bag
DON’T: Use an over-the-shoulder bag. This adds more pressure to only one side and can cause back pain, neck pain, and poor posture.
DO: Use a backpack. This adds even weight distribution throughout both straps, allowing you to have better posture and less pain. Also, be sure to adjust the straps on the backpack so that it is snug and as close to your back as possible. The further the bag hangs away from your body, the harder your muscles have to work to support its weight.
Lifting your Baby:
DON’T: Bend with your back. Without the proper mechanics and set-up, the repetition of picking up your little human throughout the day can take its toll on your body. Avoid holding your breath as you lift to prevent increased pressure in your belly that can lead to urinary leakage and other pelvic floor dysfunctions.
DO: Use squatting form to get down to the level of the baby. Hinge at your hips like you’re sitting down in a chair while keeping a flat back. Once you’re at the bottom of your squat, pick up the baby and keep them as close to your chest as possible. Then as you stand up, exhale and squeeze your glutes to come back up to standing.
Car Seat Carrying:
DON’T: Bend at your back to lift the seat off the floor. Without good mechanics and muscle engagement, the weight of the carrier will put more strain through your back, leading to pain and other issues. Avoid carrying the car seat on one side all the time as that can cause poor posture, pelvic floor issues, and one-sided shoulder, neck, or back pain.
DO: Hinge at your hips and reach down for the carrier placed directly in front of you. Keep your back flat as you reach forward with both hands to grab the handle of the carrier. When you’re ready to stand, exhale and squeeze glute muscles to stand back up. Continue to keep the carrier directly in front of you and close to your body.
When it comes to using safe and effective postpartum body mechanics, the first step is to look at how you’re currently doing these tasks. If you’re struggling with pain, pelvic floor dysfunction, or bad mechanics, it might be time to consult with a physical therapist! Here at Revitalize Physical Therapy, we perform postpartum evaluations and movement assessments to help you be sure that you can be the best version of yourself as you take care of your little one. Physical Therapy can help provide you with the tools and exercises you need to prioritize your health and take charge of your postpartum recovery!
