Preventing/reducing muscle and joint pain
After you have given birth it is natural that you want to give your baby lots of attention, but it is also important to take a little bit of time for yourself.
After having a baby it is important to try and have sufficient rest to recover. Use a method of relaxation if you have learnt one and try to sleep when your baby sleeps.
We do also encourage you to be as active as possible. Get out of bed and walk around as soon as you are able after having the baby, unless you have been otherwise advised.
To help reduce any back ache the following may help:
Feeding your baby
Always sit well back in a chair or bed. Place a small towel in the small of your lower back for support. Put a pillow under your arm to reduce strain on your shoulder. You can also feed your baby whilst lying on your side.
Changing / bathing your baby
Ideally the surface at which you change or bath your baby should be at waist height. It is also easier to lift your baby from this position.
Kneel down if washing the baby in the bath.
Things you should try to minimise
- Bending and twisting to lift or carry a toddler or baby on one hip
- Crossing your legs
- Sitting on the floor
- Sitting twisted
- Sitting or standing for long periods
- Lifting heavy weights (shopping bags, wet washing, vacuum cleaners, toddlers)
- Pushing heavy objects (supermarket trolleys)
- Carrying something in only one hand
Pelvic Floor Exercises
The pelvic floor muscles are at the bottom of your pelvis supporting the pelvic organs. These muscles have been stretched during your pregnancy and through vaginal delivery.
Pelvic floor muscles are needed to:
- Aid bladder and bowel control
- Help reduce any pelvic pain you may have experienced during your pregnancy
- Help prevent a prolapse of your pelvic organs
- Increase sexual enjoyment for you and your partner.
You can start your pelvic floor exercises as soon as you have had the baby.
If you have a urinary catheter inserted you may want to wait until it is removed and you are passing urine normally before you start the exercises.
For more information: