How to Prevent Back Pain
Some women experience back pain postnatally. This is mostly due to weakened
abdominal muscles and hormonal changes that loosen up the ligaments
around the pelvis and lower back.
Additional strain comes from bending over to pick up your baby, change it, bathe it...
Prevent Lower Back Pain
To reduce the pain or even avoid it, pull up your pelvic floor
muscles, tighten your lower abdomen and breath out, while you pick
up your baby.
Prevent Discomfort of the Upper Back
Stretch your chest muscles to retain good posture and to prevent upper back pain:
Interlock fingers behind your back, straighten your elbows, pull
your shoulderblades together and lift arms away from your body (see picture above).
the stretch for 10 seconds, repeat 3 times after every feed.
Avoid vigorous exercising (e.g. abdominal crunches) for at least 3
months or until your abdominal muscles have healed
completely. Check with a Physiotherapist or other health care
professional if you are not sure.