Q: "I thought all the weird aches and pains would go away once I had my baby, but it's been 8 months and I still have back and wrist pain, and some days I can hardly turn my head because my neck is stiff. Will I ever feel like myself again?" -Jessica B.
A: Your body changes significantly during pregnancy and with the birth of your baby. 9 months of pregnancy cannot prepare you for the physical and emotional demands of being a new mom. Secondary aches and pains are often caused by changes in posture, hormone levels, weight gain/weight loss and changes in weight distribution. Increasing your awareness of your day-to-day body mechanics can prevent and help to alleviate many of these common issues.
Many women experience the following either during pregnancy or after delivery:
- Low back pain
- Wrist pain or carpal tunnel syndrome
- Ankle swelling
- Sciatica
- Incontinence
- Neck pain
- Sacral pain
- Difficulty lifting
- Difficulty sleeping
- Excessive weight gain
Understanding what is causing these annoying and sometimes painful symptoms can help you increase your awareness. I also offer some advice on how to improve or avoid some of these symptoms.
Be careful!
Relaxin, the hormone that widens the pubic bone and facilitates labor, also softens the cervix (cervical ripening), and relaxes the uterine musculature, can contribute to aches and pains for months after the delivery. It causes ligaments to become lax, which means you lose joint stability. Some women experience hyperextension of the knees and other joints while performing basic day-to-day activities.
Although Relaxin peaks in your first trimester, it stays in your system at elevated levels as long as you are breastfeeding.
Watch your stroller posture
Remember these 4 points (WASH) when using your stroller:
- Wrists neutral
- Abs in
- Shoulders down
- Hips forward
Walking up hill? Think about staying close to your baby by keeping your stroller close to you. Keep your wrists straight/neutral. Use your legs to push up hill, not your back.
Be aware of your abs
Abdominal awareness is key. Engage your abdominal muscles often by strengthening your transverse muscles. To do this, imagine pulling your belly button away from your seat belt. Try to do this while doing daily activities such as driving or bottle/breast feeding. This is especially important if you have a diastasis and if you are using a front carrier for your infant.
Be aware of your back
Stand tall. Straighten your back and hold your head high. Think about creating space between your ears and your shoulders. Incorporate scapula squeezes into your day for improved posture.
Why does my back hurt?
- Increased lumbar and cervical lordosis (curvature) can occur to compensate for your enlarged uterus. This causes changes in your center of gravity, balance and postural alignment.
- Rounded shoulders result from larger breasts, leaning over your baby’s crib, bottle or breast feeding and leads to neck strain and poor posture.
- Weakened and/or separated abdominal muscles contribute to poor posture and low back pain.
Decreased muscle tone and strength, new demands on your body for lifting and decreased conditioning can add to problems during the child bearing years. Listen to your body and don’t ignore pain and discomfort.