Following birth your ligaments are at their longest and joints at their most unstable. This is due to the pregnancy hormone "relaxin", which helps make room for the baby to grow and be born. Also, you are likely to have a bit of extra weight and weakened abs. In sum, you are vulnerable to injury. Here are a few tips to help avoid injury so that you can enjoy your baby:
*When breast or bottle feeding use a pillow or rolled up towel to support the small of your back. Sit with good posture and put a pillow or two on your lap to bring the baby closer to your breast. Avoid the temptation to slouch forward.
*When washing or diapering your baby try to work on a surface that is waist high to avoid excess strain on your back.
*Use a stroller that has handles that are about waist high. If your stroller is not adjustable, you can purchase extenders at baby supply stores or online.
*If you have to pick something up off the floor, squat down and then lift up with your legs. Try to avoid bending and twisting at the same time until you get stronger and the stability of your joints returns. Translation: Get your husband or other household member to do the vacuuming and sweeping!
*Finally, return to an exercise routine as soon as your doctor says it is ok. If you are strong and fit, you will get more enjoyment out of motherhood and be able to keep up with your little one as he or she becomes more mobile.
NOTE: No exercise should hurt. If an exercise causes pain seek advice of a physician or a physical therapist.
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