New Baby, New Body: How to Move

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Introduction

After childbirth, attention often shifts fully to the baby. However, from a physiotherapist’s perspective, the mother’s body is still going through important adjustments. 

During pregnancy, muscles stretch, joints become looser, posture changes, and movement patterns adapt. After delivery, these changes do not immediately reverse. Instead, the body needs time, support, and proper movement to recover well.

Without good posture and body awareness, everyday baby-care activities can place extra strain on the back, neck, shoulders, and pelvis.


How Daily Baby Care Affects the Body

Activities such as breastfeeding, lifting, carrying, and soothing the baby are repeated many times a day. When done with poor posture, they can lead to pain and discomfort over time. You may have noticed or experienced that some of the complaints a woman might have includes:

  • Neck and shoulder pain

  • Lower back or pelvic pain

  • General muscle fatigue

  • Poor posture from prolonged sitting or bending

These are simple signs that the body needs adjustment and support–not signs of weakness.


Posture During Breastfeeding

Breastfeeding often involves long periods in one position, making posture especially important. For a first time mom, or not, these helpful posture tips are important: 

  • Sit with your back well supported using a chair or pillows

  • Bring the baby to your breast, not your breast to the baby

  • Keep your shoulders relaxed, not hunched

  • Support your arms with pillows

  • Keep your feet flat on the floor or on a small stool

Comfortable positioning reduces strain and supports recovery.


Carrying and Lifting Your Baby Safely

Lifting and carrying a baby should support healing, not slow it down. Just like the care needed for every other individual, for a nursing mother, ensure to: 

  • Bend your knees instead of your back when lifting

  • Keep the baby close to your body

  • Avoid twisting while holding the baby

  • Change sides often to prevent overloading one side

Good lifting habits protect the spine and pelvis.


Everyday Movements

Simple tasks like changing diapers, bathing the baby, or rocking them to sleep also affect posture. As a new mom: 

  • Adjust surfaces to a comfortable height for you. 

  • Avoid staying bent over for long periods

  • Take short breaks to stretch and change positions

Small adjustments done consistently can prevent long-term pain.


Why Physiotherapy Matters After Birth

After childbirth, a woman’s body is still healing. Postnatal physiotherapy helps mothers feel stronger, move more comfortably, and care for their babies without constant pain or fear of injury. It helps by:

  • Reducing back, neck, and pelvic pain

  • Helping the body regain strength safely

  • Improving posture during breastfeeding and baby care

  • Making daily activities like lifting, carrying, and bending easier

  • Preventing pain from becoming a long-term problem; all as explained above. 


Final Thoughts

After pregnancy, the body is still adjusting and healing. With proper posture, gentle movement, and the right support, recovery can be more comfortable and less painful. 

Caring for a baby should not mean ignoring a mother’s body. From a physiotherapist’s perspective, paying attention to how you move after birth helps you stay strong, confident, and pain-free as you care for your baby. Because after the nine months, your body still matters.


More Posts You'll Love: 

📌 [From Bump to Baby]

📌 [Posture – Becoming Royal]

📌 [How's Pregnant Aunt Jo’?]


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