Posture: Does it Matter? Part 2—Postpartum
Part 1 of this series, ‘Posture: Does it Matter?’ examined how postural habits occur during pregnancy and ways to support happy and healthy posture during a time where the body is so rapidly changing. So do the postural musculature and habits immediately go back to pre-pregnancy habits? Why should a busy mom adjusting to a newborn care?
Image by: 10THINGSYOGAMAMA
I absolutely love this graphic on the right! It simply and clearly depicts the changes that occur not only during pregnancy, but also postpartum, and that both periods put women at risk for postural misalignment and musculoskeletal issues. As you can see from the sketch, during pregnancy there is a more pronounced lower back curve and anterior pelvic tilt. The core is weak from 9-10 months from growing baby, childbirth, and postural habits from pregnancy. Nonetheless, new mama now has to hold, carry, and feed baby. This leads to the complete opposite issue: posterior pelvic or ‘mommy butt’ (flat bum) where you’re reducing the natural spinal curvature in standing. Over time these postural habits lead to underlying issues such as lower back pain, neck and head aches, shoulder issues, and can contribute to pelvic organ prolapse and diastasis recti.
There are plenty of blogs, infographics, and articles about tips to improve posture.
Basic Posture Tips:
Ears over shoulders over hips over feet
Back of head in line with back of hips
Posture itself is important, but it’s not something that any new mom is going to think about out of context. Infant care, on the other hand, is performed all throughout the day and can be intense on the body. Attention to proper body mechanics can improve posture and reduce injury.
Considerations during Lifting
Source unknown
Bend your knees
Keep you back straight
Stick out your bottom (as if you were doing a squat)
Keep you baby close to you while you lift
EXHALE on the lift up, engaging your lower abs & pelvic floor (PF)
Considerations for Diaper Changes
Image by: Postpartum Pain Clinic
Diaper changes are a great time to check in with posture
Find a surface that is waist height
Minimize leaning (i.e., stomach touching table)
Back your bottom over your heels to remain engaged in legs, bottom, and core
Leaning onto table indicates you’re disengaging from support muscles (core, legs, and glutes)
Considerations for Breastfeeding
Image by: The Functional Pelvis
Comfort is key
Find easy comfortable positions where you feel supported
Allow shoulders, neck, and arms to be relaxed: minimize tension
Use pillows and props for support
Considerations for Pushing a Stroller
Image by: Postpartum Pain Clinic
Stand upright
Imagine pushing stroller from your core versus your arms