October 4th, 2017
Do you suffer from ‘Mom Posture’?
Do you suffer from ‘Mom Posture’?
The arrival of a newborn baby is a very exciting time, but it is when ‘Mom Posture’ begins of slumped shoulders and a tilted head. It all starts somewhere between the hunching over, whilst feeding the baby, lugging bags and carrying a toddler around on our hip, it is easy without even noticing to develop a “Mom Posture”., tailbone tucked under. Yikes, children can literally cause a “pain in the neck”.
Vanity aside, moms know your posture is not great, you are getting headaches, neck and back pain, and it is most likely sapping your energy. My hunch (pun intended) is that you feel this way too.
I would love to share some exercises with you that have helped me stand up straighter and live with less pain. I can’t promise the headaches will go away because you know, THE KIDS, but I can guarantee some relief from posture tension and a boost in energy.
The most important things to focus on are stretching out those tight and short muscles in the front of your body, strengthening the muscles in the back, and bringing the whole body back to a straight line.
Nursing & Feeding
- Sit in a chair where the low back is well supported, this can be enhanced by placing a stool or thick book under your feet so they are flat on the floor and or a pillow behind the low back to support the curve.
- Place a pillow under the arm that is supporting the baby, and if bottle feeding also place some support under the arm that is holding the bottle
- Switch arms with each feed
- Lifting and Carrying
- Ensure you are standing with your feet shoulder width apart and as close as possible to your child before attempting to lift them
- Keeping your back as straight as possible bend at your knees.
- Retaining a straight back use both arms equally to lift your child then use your thigh muscles to stand up.
- When carrying and moving a child, pivot with your feet until you are facing your destination, then lower the child by bending at the knees and keeping your back straight. Bending and twisting puts the most load on the lower back structures.
- Try and alternate the side on which you are carrying your child or ideally carry them in the middle directly against your chest.
Putting Babies into the Car
- When putting your baby into the car, hold them close to you as you move towards the vehicle.
- Keep your back straight and only bend your knees when you have got as close to the car seat as possible.
- Only at this stage should you reach out to put the baby in the seat.
- If you’re carrying the baby in a chair, rest the chair on the edge of the car seat, then manoeuvre it into position within the car, keeping your knees bent and back straight.
- Choose a baby seat which you can turn from the base is a definite must.
As your baby grows and develops into a toddler there will still be many times when they will want/need to be picked up, however try to avoid directly lifting them.
- When they want a cuddle sit down and try to encourage them to climb onto your lap instead of lifting them up.
- At bath time avoid directly lifting them, instead assist he/she to step over the bath, thus minimising the weight you have to take, work together and encourage them to develop their own body movements and control, while still keeping them safe with complete hands on assistance and supervision.
- Use the pushchair when you’re out so as to prevent you having to hitch them on your hip when they are too tired to continue walking any further.
- Use a step for toilet training.
- Take a few minutes during the day to do you Mom Posture check! Where are your shoulders and head right now? Are you suffering from Mom Posture too?
Rock Your Mom Posture
Moms with so much to do, it is important to prioritise your posture care and out of pain. Call us and let’s discuss how we can get your body back in line, no matter the cause on 028 867 61861.