By Stephanie Bourbeau
April of this year I became a momma to a beautiful little girl. It’s been 4 months now, and let me tell you I have days where my body hurts just as much as when I was pregnant. The “hurt” mostly comprises of achy muscles from postural changes that occurred during the gestational period as well as unfavourable positioning and tasks that are essential to keeping a tiny human alive. But caring for a tiny human can leave you feeling all the feels: happy, drained, excited, overwhelmed, love, and sore.
The joys of being a new parent often come with an uncomfortable recovery period—not only immediately postpartum for the birthing person, but as your little one continues to grow earthside and requires further physical demands from your body (think: lifting, carrying, feeding, etc.). As you adjust to your new lifestyle, you might be dealing with back pain, shoulder/neck discomfort, forearm/wrist/hand pain, and stiff abdominal muscles. Thankfully, there are exercises you can perform postpartum that can help alleviate discomforts that may arise.
Before we jump in, it’s important to note that no two parents (mother, father, birthing person) are alike and that every pregnancy and birthing experience is different; which also rings true for postnatal recovery. That’s why when healing after birth and when starting any type of exercise it is crucial to 1) listen to your body, 2) take things slowly 3) give yourself grace while recovering.
Stretches for Back Pain
Say goodbye to leaving the house on a whim (LOL); you now leave the house with a baby/toddler in tow whilst carrying a heavy diaper bag. Additionally, you’re constantly doing everything in a forward motion – feedings, lifting the baby, changing diapers – it’s no wonder your back may be sore.
Cat-Cow: a gentle and easy yoga stretch, that can be used postpartum to release tightness in the lower back. It’s also a great exercise for your pelvic floor.
Child’s Pose: generally a great stretch for anyone experiencing tight back muscles, including new moms. Child’s pose also gains popularity for relaxing the body and mind; just focus on your breath.
Thoracic Rotation/Twist: great for parents who spend much of their day holding and feeding their baby. It aids in releasing tension in the mid-back, shoulders and chest. All areas that become affected by that forward rounded position we assume while carrying and feeding a baby what feels like a million times a day.
Hip Flexor Stretch: new parents often find that they spend a great majority of their day sitting; this stretch is key to counteract that increased sitting time.
Postpartum Stretches for Shoulder and Neck Pain
Neck and shoulder pain are also common complaints as new parents. Between feeds, diaper changes, bath time, and carrying, we spend tons of time hunched over causing tight musculature.
Shoulder Rolls: a great dynamic stretch to help release shoulder and neck tension. Can be performed standing or sitting – the options are endless.
Upper Trapezius & Levator Scapulae Stretch: great for any tension in the neck or if you are developing any headaches.
Chest (Doorway) Stretch: This helps open your chest and takes tension off your shoulders and back.
Stretches for Forearms/Hands
Holding and lifting the baby repeatedly can inevitably put stress on our hands and forearms and cause tightness. It’s also ideal to stretch these out to avoid the development of “mummy’s thumb” otherwise known as DeQuervain’s tenosynovitis.
Prayer and Reverse Prayer pose:
Stretching is essential to help ease postpartum aches and pains. However, it is possible to overstretch (especially since as new mothers our ligaments and joints are looser from pregnancy, thanks a lot relaxin) so try not to go to your max, stick around 70% of your full ability. Gentle stretches are a great tool for healing moms (or parents in general) and a great preventative tool in mitigating tight muscles as baby grows and the physical demand on your body increases.
If you have any questions about where to start with gentle exercise I will be returning to work part-time starting August 29th and am happy to help.
For more information or to book an appointment call 705-380-3312 or visit the website. Surge Physiotherapy is located at 33 King William Street, Suite 204, in Huntsville. Office hours are flexible with evening appointments available (three times per week). Email: [email protected].
Stephanie Bourbeau is a bilingual, Registered Physiotherapist with the College of Physiotherapist of Ontario and the Canadian Physiotherapy Association who is committed to providing a hands on, personalized approach to physiotherapy.
Stephanie, a native to the Huntsville community, developed a passion for health and wellness during her youth while competing in cross-country running, nordic skiing, and track and field. Stephanie has always had a strong caring nature and fell in love with the physiotherapy profession while volunteering at a physiotherapy clinic during high school and university.
Stephanie continued to build on her passion for health care by attending McGill University and completing her Bachelors of Science in Kinesiology. During her Masters in Health Science of Physiotherapy, completed at the University of Ottawa, she completed internships in orthopaedic clinics, hospitals, home care, and neurology centres.
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