7 Helpful Tips To Ease Postpartum Discomfort In Your Neck, Back, or Shoulders

1. Switching Hips When Holding Your Baby- Our bodies are not designed to carry the weight of our babies on one hip, It might seem like a commonly known fact, but simply alternating back and forth to each hip when holding your baby can help relieve low back pain. When we tend to hold our babies on only one side, this creates and imbalance in our posture, which can lead to discomfort in the low back, hip, or even the shoulder.

2. Tall Posture During Feedings- Feeding time can often lead to slouched posture. Without thinking about it, we tend to slouch forward, rounding our shoulders and letting our heads fall forward and tip to one side. Trying to be conscious of our posture is very important. Keep your shoulders back and head up tall throughout feeding times. This can greatly affect the overall discomfort in the neck, shoulder blades, and shoulders.

3. Alternating Arms During Feeding Time- Making sure to switch arms during feeding time is very important. We all tend to have a dominant side, but alternating which arm holds your baby during feeding can help avoid overusing one side of the body. This will assist with any shoulder pain or neck pain.

4. Sleeping Posture (during late night feeds)- Late night feedings can be tough, you are often sleep deprived and looking for opportunities to sleep when you can. During those late-night feeding/rocking sessions, do your best to be aware of your posture. Try to avoid letting our head fall unsupported to the side or forward. Keeping an airplane pillow readily available can be a night, easy option to help provide extra stability for your neck. *Note: please make sure your baby is safe at all times. The AAP recommends baby sleep alone, on their back, in a crib.

5. Use Of Pillows/Props For Feeding- Take advantage of the use of props and pillows during feeding times. When used under the arm, it can support the shoulder. When your baby is placed in the prop, it gives you an opportunity to sit with different posture.

6. Empty Your Bladder Frequently- By emptying your bladder more frequently, it will lessen the chance of having bladder leakage or urgency issues. Always make sure to consult with your physician regarding any incontinence issues following birth.

7. Consult With A Physical Therapist- A skilled Physical Therapist can give you a proper diagnosis and develop a plan to improve your condition and improve your quality of life. Click here to inquire about cost and availability at Functional Advantage Physical Therapy.

***NOT ALL OF THESE WILL SUIT YOU, BUT THERE IS A GOOD CHANCE THAT YOU WILL GET SOME RELIEF FROM AT LEAST A FEW OF THEM. IF YOU HAVE ANY QUESTIONS OR NEED FURTHER ASSISTANCE PLEASE GIVE US A CALL AS WE WOULD LOVE TO HELP GIVE SOME CLARITY AND RELIEF TO YOUR SITUATION***