The Problem: Are You Spending Hours on Your Feet or Sitting with Your Baby?

After childbirth, your body is in a delicate recovery phase, and poor posture can lead to discomfort and prolonged pain. Protecting your spine and pelvic health while caring for your baby is crucial. Developing healthy posture habits and using proper lifting techniques can make all the difference.

Here are the facts:

Sitting, standing, or holding your baby for long periods, especially with improper posture, puts strain on your back, pelvis, and pelvic floor. Tension in your glutes or misalignment in your spine can lead to muscle tightness, back pain, and pelvic floor dysfunction. The good news is that preventing these issues is entirely possible with simple adjustments in your daily routine.

Postpartum Tips for Improving Posture and Lifting Techniques

Remember, Posture Is a Habit

The keys to changing a habit:

1. Identify your problem. Do you experience back or pelvic pain? Are you clenching your glutes or slouching?
2. Fix the problem. Start by ensuring your posture is aligned. Keep your ribs stacked directly over your pelvis to support your pelvic floor. Avoid sitting straight up out of bed—roll to your side first.
3. Set a cue to correct your posture. Use reminders every 30-50 minutes to check your posture. Take breaks to stretch, walk around, or change positions.
4. Drink water. Hydrating frequently encourages movement and reminds you to take breaks.

Posture and Lifting Tips for Postpartum Moms

• Release tension in your glutes. Clenching them can contribute to pelvic floor tightness.
• When sitting, align your ribs directly above your pelvis for a neutral spine and better pelvic health.
• Roll to your side when getting out of bed—sitting straight up can strain your back.
• When lifting, bend your knees to lower your body to the level of the load, keeping your back straight.
• Point or pivot your feet in the direction of the movement. Never rotate your trunk while lifting.
• Use the strength of your legs to lift, not your trunk.
• If the load is too heavy, ask for help.
• Exhale as you lift to engage your core and pelvic floor.
• Hold heavy items, like a car seat, close to your body to reduce strain.
• Always bend your knees when picking anything up, and remember to exhale.

By incorporating these simple tips, you’ll support your spine and pelvic floor, reduce pain, and promote a smoother postpartum recovery.