As a new parent, you have a lot of different things to worry about, and it’s easy to put your own needs on the back burner. However, if you’re dealing with back pain, your own condition could prevent you from enjoying time with your little one. If you’re hoping to alleviate discomfort, take advantage of the pointers below.

3 Tips for New Parents With Back Pain

1. Ice & Heat Therapy

If you’re looking for short-term relief, temperature is your friend. Strain on the joints or vertebrae from holding the baby or toddler can be alleviated with an ice pack—20 minutes on and 20 minutes off. If muscle tension is the culprit behind the back pain, try taking a hot bath—with your doctor’s permission after childbirth—or using heating pads as you lay down to read or watch TV. The warmth will relax tight muscles, which might have been pulling the spine out of alignment.  

2. Light Exercise

It’s important not to jump back into a heavy exercise routine immediately after having a child because of the physical trauma of childbirth and your less-active lifestyle toward the end of your pregnancy. However, taking walks every other day, going for a swim or engaging in some light stretching are all smart ways to retrain your posture and take stress off of the spine. If your back pain persists, a physical therapist can show you specific exercises to relieve your discomfort.

3. Lifting Techniques

You’ll be lifting an infant or toddler multiple times throughout the day, whether it’s to breastfeed or place them in a high chair. If you’re dealing with back pain, it’s important to make sure you’re using the proper form when moving your little one, so you don’t exacerbate any spinal or muscular issues. Before lifting, bend your knees, keep both feet on the floor and use your core to bring the baby to your chest. When putting them in a high chair, remove the tray first instead of trying to wriggle their legs into place.

If you’re experiencing back pain as a new dad or mom, get in touch with the specialists at iSpine Pain Physicians. They have locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, MN, and are happy to offer a broad range of chronic pain management solutions. Whether you’re experiencing discomfort in your neck, hips or back, they can help you work toward a lasting recovery. To learn more about their services, visit their website, or call (763) 201-8191 to schedule an appointment.