Why Becoming a Parent Can Be Surprisingly Hard on Your Neck and Back
Becoming a parent brings so many wonderful changes, but one thing you might not expect is just how physically demanding looking after a little one can be!
From feeding and cuddling to lifting, carrying and settling your baby, your body is suddenly adapting to a whole new routine.
It's often the little things that add up.
Think about how many times a day you bend over a cot, lift your baby out of a car seat or carry them on one hip. Add in long periods spent feeding, looking down at your baby and disrupted sleep, and it's easy to see why your neck, shoulders and back might start to feel a little uncomfortable.
And while your baby might be small, the repetitive nature of these everyday movements can place new demands on your muscles and joints.
So, what can you do to help?
Sometimes small changes can make a difference:
Change positions regularly: Try to avoid staying in one position for too long, particularly when feeding or settling your baby.
Support yourself during feeds: Use cushions or pillows to help bring your baby towards you, rather than constantly leaning forwards.
Think about how you lift: When picking your baby up, move close to them and use a comfortable, controlled movement.
Keep moving: Gentle walks, stretches or gradually returning to activities you enjoy can help you stay active as you recover.
Thinking about returning to your pre-pregnancy fitness routine?
For many new mums, getting back to exercise is an important part of feeling like themselves again. Whether that's running, strength training, Pilates or simply feeling stronger in everyday life, it's natural to want to return to the activities you enjoyed before pregnancy.
However, your body has been through significant changes, and rebuilding strength, stability and fitness takes time. Gradually increasing activity, listening to your body's response and allowing time for recovery can help reduce the risk of injury.
There's no need to rush back to where you were before pregnancy. Everyone's recovery is different, and returning to exercise should reflect your individual circumstances, including your birth experience and any ongoing symptoms. If you're experiencing pelvic heaviness, leaking, pain or other concerns, an osteopathic pelvic health assessment can help guide your return.
Where does osteopathy fit in?
As an osteopath, I take an individual approach to understanding your musculoskeletal health. This means looking at how you're moving, what your daily routine involves and what might be contributing to any aches or discomfort.
Where appropriate, osteopathic care may include hands-on treatment, movement advice and practical suggestions to help you manage the physical demands of parenthood and work towards returning to activities you enjoy.
Becoming a parent is a big adjustment, and looking after your own wellbeing matters too.
Emily Mandal | Osteopath
With a particular interest in women's health, pregnancy, postnatal care and paediatrics.
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