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  • HomeLatest NewsThe Physio Clinic Blog
  • The Physio Clinic Blog

    Congratulations on your new baby! You have a new life to look after, but it is important to look after yourself too! Whether this is your first baby or third, it is hard enough let alone persisting with ongoing back pain.

    Your body has been going through changes for the last 9 months and realistically it will take 12 months for it to get back to normal, whether you have had a natural birth or caesarean. Looking after your back whilst you are regaining and re-engaging your core muscles including your stretched abdominals and pelvic floor muscles is important to reduce low back pain.

    Here are 5 areas of tips to help you protect your back while you care for your baby:

    1. Take care in the Nursery

    • Always lower the cot sides and position yourself close to the cot
    • Have the change table at waist height
    • If you need to change your baby on a bed,  kneel on the floor instead of bending over

    2. Take the strain out of bath-time

    • Avoid carrying the baby bath when its full of water
    • Sit the bath on the change table or something of similar height
    • When  you use an ordinary bath, kneel on the floor instead of bending over

    3. Get comfortable before feeding

    • Support your lower back with a cushion or rolled-up towel
    • Place a pillow under your baby to bring the baby closer to the breast
    • Relax your shoulders
    • If sitting in bed to feed, ensure that your knees are bent

    4. Lift as little as possible

    • Try to avoid lifting heavy objects without assistance
    • Limit carrying the baby capsule. Leave it in the car and use a baby sling or pram instead
    • Use smaller nappy buckets
    • Use a trolley to take the washing basket to the line
    • Put fewer items in each shopping bag and make more trips

    5. Take care when lifting

    • Bend your knees and get as close as possible to the object you are lifting
    • Maintain the neutral curves of your spine. Lean forward from the hips.
    • Tighten your lower abdominal and pelvic floor muscles before lifting.
    • Avoid twisting. Turn by moving your feet, not your back.
    • Keep items you use often between shoulder and knee height

    If you are experiencing any pain or soreness, seek physiotherapy advice or treatment.

    We have Child Minding available Monday and Thursday mornings from 9am-12 midday, therefore you can come in and not have to worry about getting a babysitter.

    For more information call The Physio Clinic on 8342 1233 or click below to book online.

    Prospect  |  MarryatvilleBlackwood