Oh Baby! Fitness Blog

As a new mom, you will be doing a lot of the same movements over and over (and over and over and over!) again. For a while, it will feel like all you are doing is feeding your baby and changing its diapers. Unfortunately, a lot of these common activities have moms leaning forward over their baby in uncomfortable positions, which often results in hunched, painful backs. Here are a few tips about how to easily adjust your positioning so that these repetitive activities do not lead to long lasting pain or posture issues.

Changing Diapers
The very best place to change your baby’s diaper is on a changing table or on a surface that does not require any bending over. Changing diapers on the bed or floor can lead to excessive hunching over of the upper back. While the reality is that you will sometimes need to change your baby somewhere other than the changing table (say, at a friend’s house), when home, make an effort to utilize the changing table. If you have to change your baby while s/he is lying on a bed or couch, sit down next to your baby to change the diaper. Do not bend over at the waist. Also, try to put common changing supplies (diapers, wipes, trashcan) in a spot on or near your changing table so that you are not twisting to grab them. When changing your baby, utilize good posture: stand with shoulders over hips over ankles, soften your knees, and relax your shoulders.

Carrying a Car Seat
The bottom line is that you want to avoid carrying your car seat. We see women with serious damage to their hips and lower backs from carrying heavy babies in heavy car seats. We suggest all clients either use a stroller or wear their baby in a wrap, carrier, or sling. Hauling the car seat around is one of the quickest and easiest ways to do real damage to your back. If you do need to carry the car seat, carry it on the front of your body (like you would carry a laundry basket) as close to your center as possible.

Walking With a Stroller
While still pregnant, both you and your partner should try out strollers at the store. You want to find a stroller that allows both of you to stand up straight with your hands on the handles, still have relaxed shoulders, and only slightly bent elbows. If there is a big difference in height between you and your partner, try to find a stroller that has height-adjustable handles. When walking with your baby you want to focus on three key points:
1. Gently pull your shoulders back and down
2. Take long strides, focusing on keeping your shoulders aligned over your hips
3. Gently pull your belly button back towards your spine

Feeding Your Baby
You will spend more time feeding your baby than doing nearly anything else for the first few weeks after labor. Most women, whether nursing or bottle-feeding, spend weeks hunched forward over their baby, which can lead to overstretched, weak back muscles. A few key points that will help with alignment when feeding a baby:
1. Find a chair that allows you to sit tall, but is still comfortable. Most couches encourage a slumped forward posture. Find a chair (manufacturers are making some great ones) that has firm back support and allows your feet to rest comfortably on the ground.
2. If nursing, invest in a breastfeeding pillow. This will bring the baby up to the correct height for feeding, rather than you slumping forward to meet the baby. These pillows are really great at supporting correct feeding posture.
3. If possible, rest your feet up on a stool or ottoman. This will keep you from crossing your legs (which is unhelpful for spine and hip alignment) and will encourage correct posture.

Moms- what have you found that helped keep your back protected?? Any advice?

Pregnancy and labor can be very traumatic on the abdominals and pelvic floor. While most women are told not to do ANY exercise for the first six to eight weeks after having a baby, it’s important to begin to engage some key muscles very soon after birth. These three exercises are some of the most important things you can do to help your body heal and recover from pregnancy and childbirth, and they will also help prepare your body for its return to exercise when your doctor gives the go ahead.

1-Pelvic Lifts

The first exercise you’ll want to start with is a simple pelvic floor lift- often called a Kegel. This exercise is by far the most important and helpful thing you can do to being to heal and recover your postpartum body. Many doctors will encourage women to start doing these in the hospital. This exercise is especially important if you plan to return to exercise at 6 or 8 weeks- a functional pelvic floor is necessary for most forms of exercise.

How to do it: Imagine a large muscle that spans your hip bones, and reaches from pelvic bone to tailbone. Now imagine lifting that muscle up and holding it for 5 seconds before releasing. Some women find an easy way to visualize it is to imagine stopping the flow of urine. If you are less than 10 days postpartum, you may find it very difficult to perform this exercise– but keep at it. Once you are able to lift, hold for 5 seconds, and release your pelvic floor, you’ll want to come to the next stage: quick flicks. This is where you will fully contract and then fully release your pelvic floor. Think, simply: lift, lower, lift, lower, lift, lower. Alternate 20 seconds of quick flicks with 20 seconds of your 5 second holds. Try to perform this sequence 3 times a day- some women find it helpful to do these while changing diapers or feeding the baby.

2- “Hollowing Out” Your Abs

The second exercise that is safe to perform in the first weeks after pregnancy is a simple transverse abdominal contraction. Your transverse abdominals are the most interior abdominal muscles and are extremely important when it comes to core stability and posture. Getting these deep abdominal muscles moving is a great way to begin to repair core muscles that were overstretched and weakened during pregnancy.

How to do it: Draw your belly button up and back– imagine pulling it to your spine. To begin, hold for 5 seconds, and work up over the first few weeks to 20 seconds. These are great to do as you are feeding your baby, as they encourage correct feeding posture

3- Chest Stretches

Nearly everything you do as a new mom is going to have you hunched forward over your baby. These activities, along with enlarged breasts, means that most new moms walk around hunched over. Not only is it extremely important to stretch out your chest muscles– it will help improve posture and relieve back pain. You’ll also find that if feels great!

How to do it: Stand sideways next to a wall so that one of your shoulders is facing the wall. With a straight arm, place the palm of your hand on the wall next to you at shoulder height. Take a few steps forward. You’ll feel a stretch across your chest. Repeat on the other side. This can be helpful to do after you place your baby down in the crib or swing. It will give your chest a nice stretch before moving on to the next task of the day.

What stretches or exercises felt good after you had your baby? Did you wait until your postpartum checkup to do any exercising?

Check out our first installment in a series of pregnancy exercise videos Oh Baby! Fitness will release. Our first is on Stability Ball Exercises.
What kind of Stability Ball is best for me to purchase when pregnant? How do I sit on the ball properly? What kind of exercises can I do to relieve pressure on the pelvic floor?

Enjoy!

Our model, Maggie, wore a Blanqi during the exercise videos. They really help to give you support while exercising and make you shapely too. If you want one for yourself, Oh Baby! Fitness clients get FREE shipping. Enter code OhBaby at online checkout to take advantage of this special deal.