Carrying a baby for nine months and going through the rigors of labor is quite an ordeal and most women try to prepare themselves as best they can. However, many are not quite as proactive in meeting the challenges that come with everyday life after giving birth. In fact, quite a significant number of mothers are shocked at just how tedious it can be.
The truth is that taking care of a child can take quite a toll on your body and it can result in more aches and pains than you might imagine. Therefore, do not be surprised if you experience pain in your wrists, arms and upper and lower body because these usually come with the territory. The following is a list of potential areas of discomfort and possible solutions:
Lower Back And Knee Pain
It is very common to experience pain in these areas especially if you are constantly picking your child up. Generally speaking, the lower the surface from where you pick up from, the greater the difficulty.
Solution: The best way to lift anything is to bend your knees using them as your prime support. Always squat with your knees bent and both feet planted firmly on the ground. Stand back up slowly with your back straight.
Appropriate Muscle Strengthening Exercises: Squatting and chest press
What You Should Do: Stretch your legs outward, away from your hips, heels touching. Be sure to hold your baby in a frontal position and pull your baby towards your upper body. Slowly release your breath, as you stoop downward taking care to push your baby away from your chest. Slowly take a deep breath and pull your baby towards you once again. Do this for a number of times, aiming for around 16 repetitions.
Lower Back Strain
Repeatedly putting your baby into and taking him or her out of the crib can put strain on your lower back.
Solution: Always be sure to hold your baby close to you instead of away from you when you are lowering them down for a nap. Be sure to stoop a little with your feet angling away from your hips. Do not shift as this will put a strain on your spine, but try to put your baby down in one slow but full movement while you stand in front of the crib.
Appropriate Muscle Strengthening Exercises: Standing Pelvic Rock
What You Should Do: Maintain a standing position and place your hands on your hips. Slowly pull your hips back as you flatten your back, then go back to your original position. After doing this, push your hips forward as you fully arch your back, then go back to the first standing position.
Tension In The Neck, Head, Arms And Head As A Result Of Feeding
The position that women must assume in order to either breast or bottle feed usually places increased pressure on their neck and arms and can sometimes result in headaches.
Solution: You will be able to relieve the increased stress on your head, neck and arms if you place a small cushion behind your lower back, and place your baby on a breast feeding cushion that will prop him or her up to your chest.
Appropriate Muscle Strengthening Exercises: Corner Stretch
What You Should Do: Stand squarely in a corner of the room, then raise your hands to your shoulder level and place them on the wall. Release your breath as you push yourself slowly into the wall while you expand your chest, pressing your elbows as you turn your head into the corner. Be sure to do this more than twice a day.
Babyproof Your Body: Our Takeaway
While you are trying the above exercises to strengthen your body, just remember that what you put into your body is equally as important. Eating well, staying hydrated and supplementing with essential vitamins and minerals is another step you can do to babyproof your body. Before starting any nutritional supplement, it is important to research the manufacturer and check that they comply with FDA guidelines. This will ensure the purchase of a safe and effective product for everything from yeast infections to sore muscles.