Mummy strains

Filed Under Tips & Tricks | May 20, 2008

Bonn Chiropractic

We started off our new regular column on caring for your body with a helpful column from Dr. Stephanie Bonn of Bonn Chiropractic on prenatal chiropractic care and this month we’re following up with her companion piece on postnatal chiropractic wellness.

After nine months of pregnancy, your baby is in your arms and it is the best feeling in the world. What isn’t so amazing is the neck and back pain, headaches and fatigue, and that wrist pain that won’t go away. These very common “mummy strains” occur after hours of carrying, breastfeeding and comforting your newborn as well as healing from the pregnancy and birth itself. Here are our top five tips for postnatal wellness to help you through the first few months:

 

  1. Sleep when your baby sleeps. It can be hard to resist tackling the growing pile of laundry and other household chores when your infant is in dreamland, but exhaustion and endless nights of interrupted sleep will catch up on you and your health and mood will suffer. Try to nap every other day whenever possible.
  2. Eat for yourself and your baby*. Especially if you are nursing, you require more calories than when you were pregnant so get grazing, it will keep your blood sugars level and help you avoid metabolic headaches and hunger that can occur when baby’s nursing. Keep healthy snacks close by as well as a water bottle to stay hydrated. A probiotic supplement can add more good bacteria into you and your babys digestive systems.
  3. Exercise with your baby’s schedule. If you’ve got a birthing ball, sit, rock and bounce on it to tighten your tummy and strengthen your back while you comfort your baby (the motion mimics the movement babies feel in utero!) Try doing a set of kegels every time you change a diaper, you will be back to pre-conception shape in no time. A brisk walk in the fresh air with your baby will be good for both of you.
  4. Proper ergonomics are essential. Make thing easier on your body by using a nursing pillow for correct positioning during feeds. Carriers are great for freeing up your hands while keeping your baby happy. Slings are great for around the house while the Ergo carrier is excellent for long walks (Editor’s note: we’ve questioned parents far and wide, and this carrier is definitely a top pick for wearing your baby comfortably). Whenever possible, avoid carrying the baby in a car seat, instead move the baby directly into a carrier or place the car seat into a stroller.
  5. Balance and support. Try not to over schedule, when you’re in the midst of feedings and diaper changes one outing a day is more than enough. Join local mums’ groups or mum and baby activities – there are lots of options from community centres to private groups. It’s great to hook up with other mothers who are experiencing the same challenges (and joys) as you are.

Still suffering? See your family chiropractor to help naturally care for the unavoidable stresses and strains of motherhood. You will be able to enjoy this precious time so much more if you are not in pain.

Dr. Stephanie Bonn is a mother of two and owner of Bonn Chiropractic, a great resource for prenatal chiropractic care: www.bonnchiropractic.com. Further studies and research can be found on the International Chiropractic Pediatric Association’s website www.icpa4kids.org.

* We’ve written a whole book on the subject of feeding yourself while breastfeeding your baby that we highly recommend: Healthy Mum, Happy Baby. But then we’re a little biased…

 

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