Your new bundle of joy comes with a lengthy list of responsibilities, from changing diapers to soothing constant tears. What many new parents do not anticipate is the accompanying back pain. Holding the baby for hours combined with poor posture can place a lot of strain on your back muscles, especially if you don’t correct these problems right away. Here’s how parents can avoid back pain while caring for their first baby.

A Guide to Avoiding Back Pain for New Parents

1. Pick the Baby Up Carefully

A major cause of back pain in new parents is improper lifting technique. When picking up the baby, bend the knees rather than your back. Keep your back straight and lift with both hands, holding the baby close to your body.

Use your leg muscles to stand up. To limit the amount of lifting, choose a crib with sides that slide down and a high chair with an adjustable feeding tray.

2. Watch How You Carry Them

Parents can spend hours holding their babies to console them, feed them, or encourage them to sleep. Even if the baby is lightweight, this can be hard on your back.

Try to avoid carrying them for long periods of time, if possible, and don’t hold them on your hip. This may be an easier way to hold children, but it creates an imbalance that can overload the back muscles.

3. Get Comfortable When Feeding

When it’s time for nursing, find a comfortable location to sit, preferably with back support to help you sit up straight. Instead of bending forward, bring the baby up to the breast.

Leaning for long periods leads to poor posture and places stress on the back and neck. If you’re at home, use a pillow to keep the baby propped up.

4. Strengthen Muscles

Strengthening the back, hips, and abdomen muscles can help you stay limber and prepare the body for the weight of the baby. Both parents should complete daily workouts and stretches focused on building these muscle groups, such as performing crunches or planks. Even going on short walks every day can assist in easing back pain and strengthening the muscles.

5. Schedule Visits With a Chiropractor

While better posture and holding techniques can help prevent unbearable back pain, they might not eliminate it completely. Routine visits with a trusted chiropractor can offer some much-needed pain relief. These experts use spinal adjustments to correct alignment issues and suggest hot or cold therapy to alleviate and soothe aches.

Back pain is a common experience for new parents, but it can be corrected. Stroud Chiropractic Clinic in Archdale, NC, offers relief with effective chiropractic adjustments and non-invasive treatments. The team works closely with each patient to determine the cause of pain, create a custom treatment program, provide lifestyle advice, and administer life-changing chiropractic care. Learn more about their services online. To schedule a free consultation, call (336) 434-2107.