The Posture Guide for New Parents
I often get patients who recently became new parents, and there's a constellation of symptoms that frequently appear. As I prepare to become a new parent myself, I now have to consider these factors in my own life. Therefore, you get the benefit of me writing about the most common symptoms that I see.
There are a lot of new physical demands that come with caring for a new baby. Lifting, bending, carrying, and other repetitive motions can cause strain on the body. Coupled with a squirming, wriggling creature that will gradually increase in weight further complicates the situation. Therefore, here is a posture guide for the new parent. This highlights common injuries seen and what you can do to mitigate them by utilizing best practices for posture and movement mechanics.
Neck
New parents often hold their baby for extended periods, which can strain the neck and shoulders, especially if they're not maintaining good posture. Cradling the baby in awkward positions can also contribute. While feeding, parents often hunch forward or keep their head and neck in one position for a long time, which can lead to neck strain. Feeding in an uncomfortable chair or without proper support exacerbates the issue. Fatigue from disrupted sleep and the stress of caring for a newborn can increase muscle tension, including in the neck and upper back. While convenient, using baby carriers without proper adjustment or support can cause neck pain, especially if the weight distribution isn't balanced. If you're feeling pain in the neck, try the exercise below.
Shoulders
Repeatedly lifting a baby or carrying a car seat can result in shoulder strain or rotator cuff injuries. A hunched posture with the shoulders rounded forward can cause pain and tightness. This may seem obvious, but don't forget to switch arms! I see a lot of dads in particular who hold their child only on one side of the body for long periods of time, causing a lot of tightness in the shoulder and arm. Frequently reaching for items like diapers, toys, or bottles, or lifting the baby from cribs and changing tables, can put stress on the shoulders, especially if proper lifting techniques aren't used. Repetitive motions, such as rocking, bouncing, or patting the baby, can overuse the shoulder muscles. These motions often involve the same set of muscles repeatedly, leading to soreness or strain. Here are some tips for prevention:
- Maintain Good Posture: Be mindful of posture while feeding, carrying, or rocking the baby. Use pillows or armrests to support your arms.
- Use a Supportive Chair: Choose a chair with armrests and back support while feeding or holding the baby.
- Switch Arms Regularly: Alternate which arm you use to hold the baby to avoid muscle imbalances.
- Ergonomic Baby Carriers: Use carriers that evenly distribute the baby's weight across both shoulders and the back.
- Stretch and Strengthen: Perform gentle shoulder stretches and exercises to maintain flexibility and strength.
- Lift Properly: Bend your knees when lifting your baby, and use your legs, not your back or shoulders.
If you have some pain between the shoulder blades, try this exercise.
Thoracic Spine
The thoracic spine is the upper back to mid back. This is the part of the spine where you have ribs connecting. Constantly bending over to pick up the baby, change diapers, or retrieve items can strain the muscles around the thoracic spine, especially if parents are lifting with their back rather than bending their knees. If a baby carrier or sling isn’t adjusted properly, it can place extra weight on the upper back, leading to thoracic spine pain. Uneven weight distribution or prolonged baby wearing can increase stress on the spine.
Sitting in the same position for long periods, whether while feeding or soothing the baby, can cause stiffness and strain in the thoracic spine. This is particularly true if the chair doesn’t offer adequate back support. During pregnancy, the abdominal muscles stretch, and after delivery, these muscles can remain weak, which puts extra strain on the back muscles, including those in the thoracic region. This imbalance can lead to thoracic spine pain as the back compensates for the weakened core.
- Maintain Good Posture: Sit upright and use lumbar or back support when feeding or holding the baby.
- Use Pillows for Support: When feeding, use pillows to prop up the baby and reduce the need to hunch over.
- Lift Properly: Bend at the knees, not the waist, when picking up your baby or other items, keeping your back straight.
- Alternate Carrying Positions: Change the way you hold and carry your baby to prevent overusing one side of your body.
- Stretch and Strengthen: Regularly stretch your upper back and strengthen your core muscles to provide better spinal support.
- Take Breaks: Avoid staying in one position for too long. Take breaks to stretch and move your body throughout the day.
If you need a simple stretch for the thoracic spine, this try one.
Low Back
Frequently lifting the baby from cribs, car seats, or the floor can strain the lower back if done incorrectly. Many parents bend at the waist rather than using their legs to lift, which places stress on the lumbar spine. Carrying a baby, especially on one hip, can cause muscle imbalances, leading to strain on one side of the lower back. Holding the baby for long periods can also fatigue the back muscles, causing pain. Cribs, strollers, or changing tables that are too high or too low can force parents into awkward bending or lifting positions, which can lead to low back strain. Constantly bending, twisting, or lifting to care for a baby can wear down the lower back muscles over time, especially if proper body mechanics are not used. Some tips for prevention:
- Lift Properly: Always bend at your knees, not your waist, when lifting your baby or any objects. Engage your core muscles to provide additional support to your back.
- Use Supportive Furniture: Choose ergonomic furniture, such as cribs and changing tables that are at a comfortable height, so you don’t have to bend awkwardly.
- Alternate Carrying Sides: Avoid always carrying your baby on the same hip. Switch sides regularly to prevent muscle imbalances.
- Posture Awareness: Sit up straight and use pillows to support your back while feeding your baby. Avoid slouching or leaning forward for long periods.
- Strengthen Your Core: Incorporate core-strengthening exercises to help stabilize your lower back and reduce strain.
- Take Breaks: Avoid staying in the same position for long periods. Take breaks to stretch and move your body throughout the day.
- Ergonomic Baby Carriers: Make sure your baby carrier distributes the baby’s weight evenly across your back and shoulders, reducing pressure on the lower back.
Also, try this exercise out to activate the low back muscles and prevent pain caused by constantly bending forward.
Need More Help?
These tips and stretches alone may not completely mitigate the stresses placed on your body during this time. It's important to get evaluated and treated properly if you're continuing to experience pain. If you're having chronic pain after becoming a new parent, we'd be happy to help. Give us a call or book an appointment online.