It’s the new year! Time for resolutions and changes! New moms tend to have resolutions regarding self-care, both with relaxation and movement. These are great! But without the right approach, it can lead to burnout or injury. With all this motivation we can push through the pain, it’s normal… right? Wrong! Your body has already gone through so much, and the consistent strain of caring for a newborn doesn’t help either. Preventing injuries isn’t about doing more but rather doing things differently.
The most common injuries new moms experience
Many postpartum moms experience some combination of the following:
- Low back pain from pregnancy changes, lifting, and prolonged bending
- Pelvic pain or instability, especially when standing, walking, or rolling in bed
- Neck and shoulder tension from feeding positions and holding a growing baby
- Wrist and thumb pain (“mom thumb”) caused by repetitive gripping and lifting
- Diastasis recti strain, where the abdominal muscles struggle to support the spine and pelvis
If you’re nodding along, you’re not alone. These symptoms are common, but that doesn’t mean they’re normal or something you should ignore.
Why are new moms more susceptible to injury
Postpartum injuries don’t happen because you’re doing something “wrong.” They happen because your body is adjusting and being asked to do more than ever before.
Some key reasons include:
- Hormonal ligament laxity
Pregnancy hormones make ligaments more flexible so the body can give birth, but that extra looseness can linger, reducing joint stability.
- Repetitive movements
Lifting, feeding, rocking, and carrying are done dozens of times a day and often in the same positions.
- Sleep deprivation
Fatigue affects muscle coordination, posture, and recovery, increasing strain on the body.
- Poor posture during feeding and carrying
Long feeding sessions and baby-holding often happen while slouched, twisted, or unsupported.
- Lack of core and pelvic stability
The core and pelvic floor take time to regain strength and coordination after birth, leaving the spine less supported.
None of this is your fault; it’s the reality of early motherhood.
Exercises For Postpartum
Postpartum exercise is crucial for new mothers’ physical and mental recovery, helping with weight management, boosting energy, improving sleep, strengthening core/pelvic muscles, reducing stress, and lowering risks of postpartum depression. Here are some that we recommend:
- Chin Tucks are great to reduce the forward head posture that can develop from looking down for long periods of time. These are a great reminder to look up everyone in a while when feeding baby or doing any other activity that involves looking down.
- Thoracic extension with towel will open the shoulders and chest that can become hunched forward from feeding postures. For an extra benefit, either keep baby on your chest or lay them next to you to get their tummy time!
- Pelvic tilts help tighten the abdominal wall muscles and correct the forward pelvic position caused by pregnancy.
How We Can Help
Chiropractic adjustments can help your body move more easily and help reduce strain. We can help with:
- Restoring pelvic and spinal alignment
- Relieving joint and muscle tension
- Supporting healthy posture and mobility
- Promoting nervous system balance for better rest and recovery
With your spine and pelvis in proper alignment, your body can recover and function more efficiently. We won’t just stop with your appointment. We will talk to you about what changes you can make at home to make your recovery go smoother, whether that is posture while feeding, proper lifting form for car seats, or whatever else you may feel you are struggling with. You’ve been through a lot, now it’s time to care for yourself! At our chiropractic clinic in Kasson, MN we work with new moms to relieve postpartum pain and support long-term recovery. Call or book online to take the first step.