How To Relieve Back Pain From Carrying Baby: Top 5 Techniques

How to relieve back pain from carrying baby? Or, Planning to tiptoe into the world of giggling? I would say, with a bundle of joy it’s time to prepare something more.

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As you have decided to join the wild ride of parenthood, it’s time to share the challenges.

Back pain from carrying a baby is common, mostly for the new mommy. According to the statistics, approximately 75% of women experience post-natal symptoms; back pain is one of them.

Look, you are not alone!

In this article, we will unveil how to relieve back pain from carrying a baby.

So, grab your heating pads, invite your inner yogi, and let’s dive into the world of spine-saving strategies.

How To Relieve Back Pain From Carrying Baby

Carrying a baby incorrectly is not only the reason for having back pain. There are multiple reasons that push the new mommy to fall behind. Additionally, the postpartum period can be physically demanding.

So, why am I here to describe only how to relieve back pain from carrying the baby?

From my personal experience, it is the most crucial part to discuss with others. It requires a holistic approach includes,

Proper technique of carrying the baby
Utilizing the supportive equipment
Pulling your body from the stress
Proper exercise
Self-care practices etc.

Let me explain each of the following points with insights.

Step 1 – Proper Technique Of Carrying The Baby:

The facts show that initially, a baby weighs between 7 to 10 pounds, and this gradually increases as they grow into a toddler. By the time they reach one year old, a toddler’s weight usually ranges from 15 to 30 pounds.

As a result, the first thing you should know is the proper technique of carrying a baby. Otherwise, it will create upper back pain to holding the baby.

Maintaining a good posture is essential. A straight spine, relaxed shoulder, and neutral pelvis are required. Avoid lifting them like a weight lifter.

Whenever possible, use both hands to support your baby. You will see the amazing result. If you continuously do it in a proper manner, you will get rid of lower back pain from lifting a child.

On the other hand, try to switch sides frequently so that you can avoid the over-rushing on one side of your body.

Step 2 – Utilizing The Supportive Equipment:

If you have planned to pick any equipment, remember to pick the best one that gives you an extra lift. Try something that eventually, carries your baby’s weight perfectly; most importantly, evenly across your shoulders, back, and hips.

As a result, you can completely avoid back pain from holding a baby on hip.

Moreover, look for carriers that offer adjustable straps and lumbar support to suit your body shape and size.

Here’s a nugget of wisdom from my mom that I’ll never forget: use a pillow to support your baby at the right height during breastfeeding. It saved my back and my sanity!

This simple trick helped me position my baby comfortably and maintain good posture, keeping back pain at bay. Plus, it’s a great excuse to buy those cute pillows you’ve been eyeing!

Step 3 – Pulling Your Body From The Stress:

Stress is the sneaky ninja of health problems. After having a baby, relaxation isn’t just a luxury for a new mom—it’s a necessity.

Taking it easy allows your muscles to bounce back and work like they’re supposed to. Try some gentle breathing exercises to get that blood flowing better. Think of it as a mini spa day for your insides!

Step 4 – Proper Exercise

Hey Mom, remember that your body needs to bounce back!

Take a few minutes to do some free-hand exercises like pelvic tilts, bridges, and abdominal bracing. Trust me, your muscles will thank you. And don’t forget to sprinkle in some other exercises to keep your posture on point.

Oh, and don’t skip those stretches! Give your back, shoulders, and neck a good stretch to stay flexible.

Step 5 – Self-Care Practices

Every woman is different. No matter how strong you are, the body needs to breathe and adjust to changes.

Embrace your body with enough rest. Give your body the love it deserves. Remember, your body needs a recovery time.

Whenever possible, take a nap with your baby. Or ask for help from your friends and family. If you are a single mother, make a rough routine to take care of yourself.

For those aches and pains, heat packs are your new best friends for relaxing tight muscles. Additionally, ice packs are perfect for reducing inflammation and pain in your back.

Also, the adjustment of your lifestyle could help you a lot to relieve your body from pain. Ditch the twisty moves while lifting or carrying your baby.

Stay hydrated and eat a balanced diet to keep your muscles happy and your overall well-being in tip-top shape.

Cheers to feeling great!

How Long Can Baby Be In Carrier?

There is no particular time or recommended time to carry your baby into a carrier. But ideally, it is wise to take some precautions and safety measures. On the other hand, you should keep a bond time to build a relationship with your baby.

To stay organized, I created a time chart to track how many hours my baby would spend in the carrier each day. At first, it was challenging to stick to, but over time, I developed a smooth routine without missing a beat.

My newborn, Adam, spent 1 to 2 hours in the carrier until he was 6 months old. This frequent change in position was crucial to support his developing spine and prevent any issues with hip development.

As he grew and reached his first birthday, I gradually increased his career time to 3 hours. At the same time, I made sure he didn’t get bored and had enough space to move his body.

This is also to mention,

Try to pay attention to your baby’s movement. If they feel discomfort, allow them to take a break.
Make sure the person who gonna carry the baby also feels comfortable.
Always ensure the baby is in an ergonomic position.
Let your baby have some tummy time.

How To Stop Baby Carrier Hurting Back?

Trust me, I was in the same boat, desperately searching for answers after experiencing some serious back pain. I had to step back and ask myself, “Why does my baby carrier feel like it’s trying to break me?”

After consulting with a professional, I discovered that the issue wasn’t just about using any baby carrier—it had to be the right one.

Why am I harping on the importance of a well-fitted baby carrier? Because it’s the first step to comfortably carrying your baby without feeling like you’ve aged a decade overnight.

Choose the right carrier.
Ensure the baby’s weight is distributed across your hips and shoulders.
Correct baby positioning
Emphasize strengthening your core muscles
Take a break and change your position

Is “M” Position Baby Carrier Recommended By A Professional?

Yes, the International Hip Dysplasia Institute recommends the ‘M-position‘ baby carrier. They confirmed that this type is especially healthy for babies during the first six months.

Moreover, it gives the baby comfort. On the other hand, this carrier supports the neutral development of the baby’s hip. As a result, your baby will be safe from the risk of hip dysplasia.

The carrier cradles the baby in a froggy stance, promoting healthy hip development. Their legs are spread wide apart, with their knees raised to hip level or higher.

If we dissect the carrier design, here’s what you’ll find:

Babies’ knees should be higher than their bottoms.
Their legs should be comfortably spread wide.
Their hips should rest naturally in an ergonomic position

When Can You Carry Baby On Hip?

The golden rule is to start carrying your baby on your hip once they’ve mastered better head and neck control. For me, I began hoisting my little one into his beloved yellow carrier as he hit the six-month mark.

Of course, every baby is different, so this rule isn’t a one-size-fits-all solution. Most babies naturally gain enough head and neck control by about six months. Even Adam’s dad found it surprisingly comfy once he was sure his little bundle wouldn’t turn into a wiggly worm.

Can Carrying A Heavy Baby Cause Back Pain?

Yes, carrying a heavy baby can cause back pain. Even, many of us experience Lower back pain from carrying toddler.

If you don’t adhere to the correct guidelines, you might find yourself in a marathon of chronic discomfort.

Trust me, it’s a workout routine you didn’t sign up for, but your back seems to have taken it upon itself to get ripped.

There are several causes including:
Improper lifting technique
Carrying a heavy baby without any break
Weak posture
Holding a heavy weight, such as a growing baby, for a prolonged time
Unbalance load without changing sides

What Are The Best Exercises To Relieve Back Pain From Carrying A Baby?

Now, there are some basic exercises out there that can give your back the breather it so desperately craves.

I won’t dive into the nitty-gritty details right here, but hey, I’ve got a handy article on relieving back pain that’s just waiting for you to devour.

Here, I am going to mention the top names:

Pelvic Tilts
Bridge Exercise
Child’s Pose
Cat-Cow Stretch
Side Plank
Seated Spinal Twist

Aim to do these exercises 3-4 times per week to build strength and flexibility in your back and core muscles. Start off with a modest 10-15 minutes per session. Gradually increase the timing.

Frequently Ask Questions

If you get time to visit different community, you will see many of the newly mommy are looking for answers. They are crying with pain and having a bad time due to many unsolved issues. Hope this FAQ section will help you to find your desire answer:

Can Stretching Really Help With Back Pain?

Yes, stretching can be highly effective in relieving back pain. But you have to do it regularly and in a correct motion. It will increase flexibility and give your muscles relaxation.

When To Seek Professional Advice?

If you experience severe back pain, do not push yourself much in exercise. It could make the situation worst. Consult a professional and ensure it’s safe for your condition.

How Can I Manage Back Pain If I Have To Carry My Baby Frequently?

If you frequently carry your little soul, try to maintain and follow some tips to give your back comfort. Try to choose a supportive carrier. Most importantly, maintaining a good posture and self-care is mandatory.

What Are Some Quick Relief Methods For Back Pain?

There are several quick remedies to give you quick comfort. Use a heating pad or ice pad based on your pain. Perform gentle stretching exercises if you are comfortable to do. Do not ever take any drug without a health professional consultation.

Ask someone or help yourself to massage gently. A gentle massage can help relax tense muscles

Conclusion

Before your back decides to scream, finding out how to relieve back pain from carrying a baby is crucial. It can be back pain from lifting the baby out of the crib or chest muscle pain from carrying a baby.

No matter what the reason is, it is recommended to take the solution faster. Either you can be involved in different home techniques or can consult health professionals.

You will find many online parent groups who are ready to help you to get relief from lower back pain.

Mom, it is for your good. Remember, a little attention to your spine can lead to a smoother journey. A healthy parenthood for tomorrow.

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