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Postnatal Exercise Advice
2009-03-17
Standing with baby
When holding baby on one shoulder take care that you’re not leaning back. The lower back will become very achy if you stand in this position for long periods. Gently drawing in your abdominal muscles will help to support your back and you should try to stand as upright as possible. Avoid straddling baby across one hip as this causes twisting in the pelvis and pressure on your joints, which may cause pain.
Feeding posture
You spend many hours feeding so it is essential to adopt a good seated position to avoid neck and shoulder pain.
• Choose a chair which sits you as upright as possible, the soft sofa may not be appropriate if your lower back is not supported
• Sit as far back onto the chair as you can. Place cushions in the small of your back and sit tall
• If possible, put your feet on a footstool or a pile of books to raise the height of your knees
• Put baby on a pillow on your lap to bring him closer to you
Bending & Lifting
• Use a wide foot base to give you more stability
• Draw the abdominals in and bend your knees using the large muscles of the legs to lower you
• Hinge forward from the hips
• Draw the abdominals in again and lift your baby in close to you as you stand up
• Use the strength of your legs to stand up
• Practise this technique every time you lift baby
• Avoid lifting heavy objects
