What New Moms Should Know About Protecting Their Hips and Back

Becoming a new mom is an exciting and transformative experience, but it can also be physically challenging, particularly for your hips and back.

Our team at NYC Pain MD excels at treating painful joints and muscles with nonsurgical remedies that tackle pain at its source. We also specialize in helping you prevent future troubles by offering common sense guidelines that fit easily into your daily routine.

Here are our key tips for protecting your back and hips as a new mom.

Maintain good posture

Appropriate posture offers the spinal alignment your back, neck, hips, shoulders, and knees rely on for pain-free mobility.

Consider these guidelines when caring for your new baby:

Standing

Keep your feet shoulder-width apart, weight evenly distributed. Avoid locking your knees.

Sitting

Use a chair with good lumbar support. Sit straight with your back against the chair and your feet flat on the floor.

Lifting

Bend at your knees and hips, not your waist. Hold the baby close to your body, using your legs to lift.

New moms also spend significant time feeding their newest family member, and posture matters then as well. Use pillows to support your arms and baby. If breastfeeding, keep your baby’s mouth level with your nipple to avoid leaning forward.

Exercise

Now is not the time to skip your exercise routine. Check with your OB/GYN first, but return to routine activity as soon as possible to improve your overall health and reduce stress.

Add exercises to strengthen the muscles that support your abdomen, back, and hips. Hip flexor stretches offer an extra boost of flexibility and relaxation, relieving tension in your hips and lower back.  

Our NYC Pain MD team can offer expert guidance regarding a personalized exercise program, massage, and other tips for protecting hip and back health.

Practice healthy ergonomics

You may be familiar with workplace ergonomics, but selecting baby carriers, strollers, cribs, and other products that meet ergonomic guidelines is imperative.

For instance, choose baby carriers that distribute weight evenly and keep the baby close to your body and at a comfortable height. Select strollers and car seats that don’t require you to bend or twist awkwardly, and adjust the crib height to minimize bending.

Sleep smart

Sleep is something most new moms daydream about. When you do get a chance to drift off, maintaining a healthy posture is crucial.

For instance, if you’re a side sleeper, use a pillow between your knees to align your hips. If you prefer back sleeping, reduce lower back strain by tucking a small pillow under your knees.

Rest and recovery

Like any athlete, give yourself time to recover following delivery. Don’t overdo activities, especially in the early postpartum period, and accept help from family and friends to reduce the physical load.

Nutrition

Your musculoskeletal system relies heavily on balanced nutrition and adequate hydration for peak performance and pain-free mobility. Consider a diet that provides the necessary nutrients for bone and joint health, especially calcium and vitamin D.

Don’t hesitate to schedule an evaluation at NYC Pain MD if achy joints and muscles interfere with your new mom role. Call our office or request an appointment online.