As a Chiropractor and mama of two boys, I see firsthand the impact that postpartum posture has on women. If you're a new mum, you've probably noticed that your body feels... different. Postpartum posture isn't just about looking good, it's about feeling good too.
The women who come into my practice often share similar experiences, feeling aches and pains, struggling with posture while caring for their newborn, and wondering how to feel more comfortable in their own bodies again. I know firsthand how challenging it can be to prioritise your body when you’re focused on caring for a small human, but I can assure you that making small, consistent changes can reduce pain, support your healing, and improve your overall well-being.
The Postpartum Posture Shift
In the months following birth, your body undergoes significant changes. Hormonal shifts, physical healing and the demands of caring for a newborn can all impact your posture. You might find yourself slouching more, experiencing back or neck pain or feeling disconnected from your body's alignment.
I remember with my first baby, I developed persistent headaches that I later realised were linked to poor posture from hours of perfecting breastfeeding. It took me a while to connect the dots (even as a Chiropractor), but once I did, making small adjustments made a world of difference.
Why Posture Matters
Good posture isn't just about standing tall, it plays a crucial role in your physical and emotional well-being. Here's why it matters:
-
Reduces Pain: Proper alignment can alleviate back, neck, and shoulder pain.
-
Supports Healing: Maintaining good posture aids in the healing process by reducing strain on your muscles and joints.
-
Boosts Mood and Energy: Standing or sitting with proper posture makes you feel more energised and capable. Slouching, on the other hand, can lead to feelings of fatigue and lower energy levels, which is the last thing you need as a new mum.
-
Improves Breathing: Good posture opens up your chest and diaphragm, allowing you to take fuller breaths. This helps with relaxation and stress management.
-
Promotes Core Strength: Your core is vital for supporting your spine and pelvis, and postpartum posture plays a big role in rebuilding strength.
Simple Steps to Improve Postpartum Posture
I’m all about small, achievable steps to improve your posture, things you can actually fit in between contact naps, nappy changes and tummy time. Because let’s face it, you don’t need another complicated routine right now. The goal is to make small tweaks that add up over time, leaving you feeling better without adding to the overwhelm.
Here are some practical tips that have proven effective in improving postpartum posture:
-
Gentle Resets Throughout the Day: Take a moment every so often to roll your shoulders back and down. It’s a quick reset that helps release tension and realign your upper body.
-
Sidelying Feeding: If you're breastfeeding, try sidelying whenever you can. It’s an easy way to give your back a break and prevent the forward-leaning posture that can lead to neck and back pain.
-
Horizontal Rest for Core Rehab: Whenever possible, take horizontal rest (lying on your back with your knees bent) to support your core recovery. It’s a game-changer for realigning your spine and letting your body relax.
-
Bring Baby to You: Instead of hunching over to pick up your baby, bring them to you. Use your legs and arms to lift them gently, rather than straining your back or neck.
-
Take Deep Diaphragmatic Breaths: Breathing deeply into your belly helps release tension and supports your diaphragm, which is part of your core. It also encourages relaxation and can lower stress levels.
-
Hold Your Phone at Eye Level: We’re all guilty of a doom scroll, but holding your phone at eye level can help prevent that dreaded forward head hunch and the resulting neck pain and possible headaches.
-
Switch Sides When Carrying and Feeding Baby: Try to alternate sides when carrying or feeding your baby. Not only does this prevent muscle imbalances, but it also ensures you’re not overloading one side of your body, which can lead to strain.
-
Use Supportive Gear: Consider incorporating supportive postpartum wear, like high-waisted briefs, which gently offer the support you need while also providing comfort and relief.
These small changes are manageable and make a huge difference in the long run. You don’t need to be perfect, just consistent.
A Personal Note
I've seen firsthand the impact postpartum posture can have on women, both in the early days of motherhood and in the years that follow. I know it's not at the top of your priority list right now (you’re caring for a tiny human, after all!), but I can assure you that making small, consistent adjustments can reduce pain, support your healing, and improve your overall well-being.
Dr. Lucy Harvey is a Chiropractor and director of Total Health Chiropractic, passionate about the care of mothers, babies, and families. Her mission is to support thriving families by nurturing nervous system health and empowering parents with knowledge. You can learn more on her website https://drlucyharveychiro.com/ or follow along on Instagram https://www.instagram.com/lucyharvey_chiro/
______________________
Links:
Website: https://drlucyharveychiro.com/
Instagram: https://www.instagram.com/lucyharvey_chiro/