Back health After Baby

Changing table:

Your changing table should be high enough that you do not need to bend down at all to take care of diaper and clothing changes. Once it is at an acceptable height, make sure you don’t bend down any further just to interact with your baby. If you find yourself bending forward more, put something under the changing table to lift it up higher

Stroller:

Look for a stroller that has a higher height such as the Uppababy with extensions or the Stokke. The shorter the stroller to the ground, the more you have to bend to lift. When lifting your baby out of the stroller, use the same guidelines as in and out of the crib.

In and out of crib:

Shift your baby as close as you can toward you and the near side rail before lifting the baby. Bend your knees, keep your naval into your spine to hold your abdominals/core slightly engaged and then lift the baby as close to you as possible. Don’t outstretch your arms, keep them close.

Breastfeeding/bottle feeding:

When feeding, sit back against a surface such as a chair or couch so that the lower back is supported. Do not slouch or lean forward. Use pillows to support the baby to bring the baby to you or your breast instead of you coming down to the baby’s level.

A word about engaging your abdominals:

Every movement of bending forward with your torso, or static sitting or standing with your baby should also have a concurrent engagement of your core. This means with almost everything you do your core should be slightly active. Your naval should be pulled in gently towards your spine at all times. Not so much that you can’t breathe, but just enough that your tailbone is rotated back and towards the floor.

To ‘strengthen’ or practice maintaining this position, pelvic tilts can be done along with active movements.

The pelvic tilt involves tucking your tailbone under while bringing your naval to your spine while laying on your back, standing, sitting, on all fours Or in a squat position. This is in order of difficulty. Practice 3 sets of 15 with 3-5 second holds starting laying on your back. As this gets easier progress down the lone to standing, sitting etc.

Bridges are another way to strengthen the core if done correctly. Engage your abdominals, then lift your spine as if to go one vertebra At a time as high as you can. Maintain the abdominal engagement the entire movement, pausing at the top, then slowly lowering again while continuing to keep the abs engaged. Practice 3 sets of 15 with a 3 second pause at the top.

These tips will save your back from the repetitive load of bending forward. Your baby weigh very little, but with the position of your spine that weight can be multiplied many times over.