Moms are so focused on their little ones when they arrive that they often forget to take care of themselves.
However, it’s important that moms do pay attention because, as it turns out, motherhood can take a serious toll on your body .
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Take a look at these common injuries moms suffer from and how you can avoid them.
Allow your body time to recover after giving birth.
The first step to avoiding postpartum injuries is to wait at least six weeks after giving birth before returning to an exercise routine.
Once your doctor gives you the all-clear, ease back into your routine slowly. Begin with low-impact cardio like speed walking, and light weights to start.
Use correct posture while breastfeeding.
I found out the hard way that breastfeeding can put a huge strain on your back and neck. If your baby cluster feeds as mine did, that could add up to hours of sitting and nursing with the baby in your arms.
Be sure to take a break, stand up, and stretch — even if that means the baby will cry!
Use props and supports for breastfeeding.
Be sure to use a comfortable chair and a footstool if you need it for extra support.
A nursing pillow will also help you bring the baby to the correct height and reduce injuries.
Be careful when picking up your baby or other objects.
Repetitive movements like bending down to pick up your baby can become harmful over time.
Make sure you bend your knees when lifting your baby up from the crib, and avoid arching your back and reaching down.
Bend from the knees when picking things off the floor, too!
New parents spend a lot of time picking things off the ground. All that bending, reaching, and lifting can result in repetitive injuries over time.
Bend from your knees and get down as low as you can. Avoid twisting your torso whenever you lift anything heavy.
Carry your car seat the correct way.
Car seats are heavy and awkward to carry, so try to minimize how often you lug them around.
With the added weight of the baby, car seats can easily throw off your center of gravity and cause injuries to your back and wrists.
When you do carry your care seat, try propping the handle near your elbow to reduce the strain on your wrists and hold the bottom of the seat.
Use your hip as leverage to help carry the weight. You’ll find that your hold is more secure this way.
Use caution when buckling your child in, too.
Try putting your car seat into the base before you put your baby in. Without the added weight, you’ll minimize your chances of injury.
Then, sit next to the car seat when buckling your baby to avoid being hunched over for an extended period of time.
Avoid the “cocked hip” pose.
Sorry, Kylie. This popular way to hold babies, balanced on your hip, can cause pelvic girdle pain because your posture is out of alignment.
Go easy on your wrists.
“Mother wrist” is a real medical condition that is common because of incorrect positioning of the wrist when you cradle your baby.
Try to keep your forearm and wrist in a straight line and don’t bend it to hold your baby’s head.
Rotator cuff injuries
Moms who often carry their babies over their shoulder run the risk of damaging their rotator cuff (AKA the group of muscles that helps keep the shoulder bone in the socket).
Since most parents tend to always carry their baby on the same shoulder, be sure to switch sides!
Push a stroller the right way
I am so guilty for using the wrong posture when I push my stroller. Use an upright posture at all times and keep the stroller close to your body.
Avoid arching your back and be sure to invest in supportive athletic shoes.
Ideally, you want to evenly distribute your baby’s weight.
Hold the baby in front of you and close to your body with both arms, or use a baby carrier to evenly distribute the weight. There are a ton of ergonomic designs on the market right now.
Physical injuries can also lead to mental health issues.
The postpartum period is very challenging physically and emotionally. It’s important to keep a check on your physical health as it can have a direct impact on a your mental health, too.
Be sure to take time for yourself and speak to a doctor about any muscle or joint pain right away.
Last Updated on March 11, 2019 by Emily McWilliams
