The most common complaints of new mothers include lumbar strain, shoulder, neck and arm pain and headache. The good news is that all of these conditions are preventable. The purpose of this article is to help you understand the causes of these symptoms and prevent them. Below you will find some tips on correct posture and lifting techniques as well as preventive exercises.

It is important to remember that all exercises must be absolutely painless. If you feel pain when trying, stop now. You will most likely need treatment. post natal massage Do not attempt to repeat the exercise before consulting a doctor.

Injury prevention

He is particularly sensitive to back injuries, especially within a few weeks of birth. Abdominal and pelvic muscles and ligaments stretch and weaken, which significantly reduces core stability, protecting your back when you repeatedly bend to raise your baby and toddler and do normal housework.

The first thing to learn is how to contract the pelvic floor and abdominal muscles before lifting the child and keep contracting during lifting and transport. Strengthening these muscles will protect your back and reduce the incidence of bladder problems.

Exercise

You can stand, sit or lie down, or even walk. You may remember the hospital’s pelvic floor Postnatal care practice. These are the muscles that prevent the flow of urine. Now tighten these muscles so you can feel the internal contraction. post natal massage Try to keep them in a contracted state. It’s hard to feel this contraction soon after birth, but it’s very important that you continue to try. At first, they may feel very weak and you may not be able to keep shrinking for a few seconds. This can last for a whole minute and can take several weeks to complete. Practice a few times a day.

The next step is to raise awareness of the interaction between the pelvic floor muscles and the abdominal muscles. Again, the internal contraction, keeping the muscles tight, focuses on the area between the pubis and the navel. Slowly contract this area until you feel your ship is running on your spine and your waist is getting smaller and smaller. It is called “reinforcement.”

It is absolutely necessary to practice this exercise several times a day for several weeks and months after birth. I suggest you try to build 10 in a row. These are the muscles you need to contract before starting any activity that needs to be bent or standing.

Incorrect baby lifting techniques are one of the main causes of back pain.

The next time you take your baby out of the crib, pay attention to your posture; if your feet are united, you will be forced to move closer to the baby, your arms will stay away from your body, and when you lift it, twitch Your baby will put a lot of pressure on your back. Take time to notice if you are also twisting your hips, which can cause muscle pain between your hips and ribs. Look at the head and neck. The head should not be tilted or rotated as this can cause neck pain and headache.

When should you seek advice?

I believe in the old adage that prevention is better than cure. This information is designed to help you stay painless. If you have already felt pain or discomfort, you may need treatment. Most people suffer from pain for a long time and believe it will disappear. In fact, the longer you take, the longer the resolution. In general, if pain persists, worsens or recurs after 3 days, it is recommended to seek treatment to prevent the disease from becoming a chronic disease. Remember that painkillers can treat symptoms, not the cause of pain.