• Katie Moise PT, DPT

How To Move Your Best After Baby

Oftentimes, we are so focused on caring for our new babies after birth, we forget about taking care of ourselves. This can sometimes lead to low back pain, hip pain, shoulder pain or neck and back pain. Here are a few ways that you can be more mindful with your daily movement to help prevent those aches and pains.



1. How to get out of bed:


Start by lying on your back. Bend your knees so that your feet are flat on the bed and your knees are together. Roll onto your side first. Then, take your knees off the edge of the bed and use your top arm to push you up into a seated position. As you sit up, make sure you exhale.





2. How to pick your baby off the floor:


When lifting your baby, or car seat from any height, it is important to make sure you continue to breath. I instruct my patients to inhale as you squat down, then start to exhale as you begin standing up. When you lift, keep your baby close to your body to decrease any added pressure in your low back.





3. How to position your baby for feeding:


First off, you want to make sure you are in a comfortable position. Sit in a chair/couch in a supported position with a backrest and feet supported. Whether you are breastfeeding or bottle feeding, you want to position your baby with pillows or a "boppy" to take the stress off your arms. If you are breastfeeding, remember to bring your baby to your breast rather than taking your breast to your baby. If you find yourself leaning forward a lot to bring your breast to your baby, you may start to notice some upper back or shoulder pain. Propping your baby on pillows to bring your baby to your breast will decrease this upper back tension.


These are a few simple ways that you can improve the way your body moves after having a baby. Still having an ache or pain? Give us a call or schedule your discovery visit today. You shouldn’t have to spend your life in pain, and we want to help you get back to feeling your best so you can best care for your baby!


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