POSTPARTUM ERGONOMICS
Experiencing constant or intermittent neck or back pain from repeatedly carrying or
feeding your baby? Here are some tips for you!
Carrying your baby
Do...
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Carry your baby at your chest or in front ofC
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Your torso with either one hand or both1
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Use one hand to support your child’s head
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while the other hand provides support
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under their bottom (if they don’t have great head control)
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Keep your weight evenly distributed
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between your feet
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Switch arms every 15-20 minutes (if holding
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with one arm) and keep your body straight
Baby wearing with carrier?
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Place buckling strap and/or criss-cross
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strap at shoulder blade level
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Place waist straps over your hips (for larger carriers)
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Maintain a stacked posture (with the rib
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cage over the pelvis
Car seat carrying?
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Slide your arm through the handle so it
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rests in the bend of your elbow
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Grip the front of the car seat (if there’s a handhold) or let your hand rest
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Use your free arm to hug the handle close
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to your body for extra support
Don't...
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Stick your hip out when carrying at your side - this can lead to poor posture and pain
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Place buckling strap and/or criss-cross strap up towards your neck - this increases the risk of a hunched posture, which canlead to upper back, neck, or shoulder pain
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Place waist straps over your waist andacross your lower back - this causes excessive arching in the lower back, disrupting posture and potentially leading tolow back pain.
Why It’s Important
In following these tips, you can:
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Avoid excessive weight shifting
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Promote naturally improved core engagement
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Promote upright posturing
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Provide better support for carrying the weight of your newborn
Feeding Your Baby
Do...
Use pillows for extra support!
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Bring your baby to you instead of you to the
baby -
Place regular or nursing pillows under your
arms and your baby’s bottom -
Utilize deep breathing to help your body relax
Breastfeeding?
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Consider a side-lying feeding position, using pillows and the surface beneath you to support you and your baby
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Switch sides often to help with your baby’sdevelopment
Feeding while seated?
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Consider a reclined position while planting your feet flat on the floor
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Place a pillow in the small of your back to
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prevent slouching and maintain a neutral pelvis
Don't...
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Bring yourself to your baby - this can lead
to forward slouching and possible upper
back, shoulder, and/or neck pain -
Tense your shoulders or jut your neck
forward to look down
Why It’s Important
In following these tips, you can:
-
Reduce strain on your neck, back, and
shoulders -
Help maintain a more neutral position when
feeding
Things to Consider for Postpartum
Ergonomic Supplies
Breastfeeding supplies:
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Consider utilizing wearable breast pumps to free up both hands for multitasking
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Consider tools that help with the effleurage of the breast to receive more milk
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Most insurance plans in the U.S. cover breast pumps, so be sure to review your benefits to see if you’re eligible for coverage.
Strollers:
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Depending on how active you are—whether you’re a runner, enjoy long neighborhood walks, or stay on the go—choose a stroller that suits your lifestyle, paying attention to factors like height, size, and maneuverability.
It’s important to explore different types and brands of postpartum equipment, as every mother
and baby is unique—what works well for one person may not be the right fit for you.
Effects of Postpartum
Body Changes
After childbirth, many of your muscles (including your core, pelvic floor, and deep back muscles) often become impaired or weakened. Your body begins to develop compensatory mechanisms, which may negatively affect your posture and lead to dysfunctional breathing patterns.
The importance of breath
Learning how to breathe properly is essential for restoring core and pelvic floor health. Understand what it truly means to take a diaphragmatic breath and ensure you are practicing it correctly.
Purpose of Ergonomics
The purpose of postpartum ergonomics aims to improve a mother’s ability to move more functionally and efficiently while caring for her baby–without the presence of injury or pain.
Am I Doing too much?
While staying active after childbirth is important, it’s equally important to honor your limits and listen to your body. If you notice excessive pain in any area when loading your body during movement or daily activities, it’s a sign to seek
additional support.
Final Thoughts
Postpartum is a process—one that deserves patience, compassion, and grace. Give
yourself permission to move at your own pace, reduce stress where you can, and
remember that healing and rebuilding strength take time.