Taking Care of Yourself After Childbirth
The woman’s body goes through a myriad of changes during pregnancy and the period that follows especially when breastfeeding. Hormone influx makes the musculoskeletal structure vulnerable to strains and sprains. It’s important to know that it can take up to 2 years for her body to return to ‘normal’ if ever.
After you hold your bundle of joy in your hands. It is easy to get carried away taking care of them that you forget to take care of yourself. Remember, only if you are in good health are you able to give your best to your child and family. We often see women come to the clinic months after childbirth suffering anything from back pain to wrist pain. Caused by hours sat in bad posture breastfeeding or the repetitive lifting in and out of awkward cots and car sits.
Following childbirth and the strain of long periods spent holding and feeding the baby, a check-up may help assess your back and pelvic function. We can offer suggestions for making the day to day demands of motherhood a little easier by helping to treat existing aches and preventing future ones with posture and strengthening advice.
From Diastasis recti, mastitis, back pain, neck pain, wrist pain and restoring core-strength, Osteopaths and physiotherapists can help with this and more. The best advice we can give is to take it easy. Initial exercise should be very light for example; diaphragmatic breathing, gentle walking and easy stretching.
Here’s a simple exercise to start: Breath into your lower rib cage. Feel it expand – front, side, and back, with each inhalation. Allow your upper chest and belly to stay relaxed. Exhale slowly and fully. This helps release tension in your diaphragm and pelvic floor to reduce internal pressure. Plus it activates your deep abdominal muscles – bonus!
It’s never too late or early to seek treatment. The therapist can assess your individual case and provide personalised advice.
by Emeline (Osteopath)
