Tips for protecting your back after having a baby

Mum holding baby in her arms

Unfortunately, back pain is to be expected whilst pregnant. After all, you are carrying around a tiny human inside of you every day for around 9 months… 

Of course, when your bundle of joy arrives into the world, you’ll be eager to rid of your back troubles and, although there’s no quick fix, we have a few tips for protecting your back after having a baby.

Strengthen Those Abs

Don’t worry, we’re not suggesting you jump on one of Emily Skye’s fitness programmes by any means. In fact, please don’t do this!

Your stomach muscles will be very tender after birth, as your stomach muscles separate during pregnancy to accommodate your growing womb. As they’re pushed apart, they are made longer and weaker.

Experts say that you can expect the gap between your stomach muscles to go back to normal by the time your baby is 8 weeks old. If you find that, after 8 weeks, the gap is still obvious, then it is recommended that you contact your GP as you might be at risk of back problems. 

To help re-strengthen those abs, do some gentle regular pelvic floor and deep stomach muscle  exercises, whilst also keeping aware of your posture, to help support your back in the long run. 

Everyone is different and so it’s important to take things at your own pace and discuss your exercise requirements with your GP before getting started.

Support Your Back During Feeds

They may look amazing and super stylish next to your chosen nursery décor, but sofas and regular chairs just don’t cut it as the best feeding chair of choice. 

Remember, sofas and chairs have been designed as a comfy spot to chill and binge TV in, not for parents who need to feed their babies. Oftentimes, they are designed too deep and too soft to offer the support required. 

Leave the myriad of uncomfortable chairs and their different sizes to Goldilocks to have fun with and, instead, invest in a proper nursing chair that has specifically been designed for feeding your little ones with proportions and firmness levels that are ‘just right’. OK, so maybe we did need some of Goldilocks’ logic here…

Anyway, the key message to take away is that you need to invest in a proper nursing chair to get proper support. Definitely not what we said about Goldilocks. You’ll thank us later, promise! 

Mum sat on nursing chair with baby next to cot

Consider a Dropside Cot Bed

Bending over is a common cause of back pain for new parents and, as babies get bigger, the strain on your back increases as you lift them in and out of their cot bed. 

A dropside cot bed – like our Daintree Cot Bed - allows you to lower the side of your cot bed, which provides easier access to baby, negating the need to bend over the side rail, which can be especially uncomfortable if you’re that little bit shorter!

Daintree Dropside Cot Bed

Watch Your Lifting Technique

Having a baby can sometimes leave you feeling like an Olympic weightlifter, and it’s no surprise given that we lift our little ones an endless amount during the day.

Into the cot. Out of the cot. Down onto the playmat. Up from the playmat. Back into the cot. Out of the cot. Into the pushchair. Out of the pushchair. Into the highchair. Out of the highchair. Back into the pushchair and into the car seat. And that’s only up to lunchtime if we’re lucky. Yawn. 

As we've established, the lifting is repetitive and so having poor form when lifting can result in back strain or even serious injury, so it’s best to ensure you’re lifting carefully. 

Experts say you should bend at your knees and not your waist, making sure you push up and lift with your legs, not your back. You should also avoid having your arms stretched out and should instead bring your baby close to your chest before lifting.

Mum lifting baby into bedside crib

Consider a Bedside Sleeper

A bedside sleeper is designed to sit alongside the parents’ bed, providing optimum visibility and peace of mind during those early stages. 

Instead of having to bend or lean into the crib to soothe your baby, you’re able to do so from the comfort of your own bed, putting far less stress on your back.

Mum in bed with baby in bedside crib

These suggestions should help ease your back pain after having a baby, but it’s important to listen to your body and speak to your doctor if you have any concerns. Want to find out more about our dropside cot technology? Get in touch with our team today

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