Kiddipedia
Many new mums are surprised by how much caring for a newborn can take a toll on their bodies. They understand that birth is physically demanding, but are often unprepared for how much feeding, changing, bathing and settling can at best tire and, at worst, injure their already recovering body. Luckily, there’s a lot of actions you can take prior to the birth to give yourself the best chance of health and wellbeing.
Feeding
Feeding, especially breastfeeding, is one of the top post birth occupations that causes aches and pains – often neck, shoulder, lower back and wrist pain. Being mindful of both your positioning and your seating set up will help reduce the incidence of injury. When feeding, aim to keep all of your joints in a neutral alignment, especially the wrist. You may need someone to take a photo so you can see what your posture is like. Having a good seating set up will help with maintaining a good posture. You want to be able to rest your feet flat on the floor or up on a footrest, have good lumbar support (often a pillow will help) and the chair to be high enough to support your head and shoulders. The use of pillows under your forearms can help support your baby and take the weight off your shoulders and wrists. You may need to experiment with different feeding positions to find something that works for you and your baby.
Changing / Dressing
In the early days, steer clear of changes on the floor or the bed as they are too low and can result in lower back pain. Aim for a changing height that is around your waist height. You don’t necessarily need a change table for this, a chest of drawers or table may be okay depending on height. Just be sure to have a change pad underneath to maximise comfort and security of your baby – and of course, never leave them unattended on any change surface!
Bathing
Most new parents opt for a plastic baby bath as a standard bath is very awkward to use with a newborn. A plastic bath on a benchtop is often a good working height. The key thing to consider when filling and emptying the bath is never to transport a full bath of water. This places too much force on your recovering pelvic floor and abdomen. Instead, use a flexi hose available at stores like Kmart or Bunnings or, if you can’t reach with a hose, fill and empty the bath in stages or get help. Another great option for families, especially if they don’t own a bath, is a “Charlie Chair” – which allows you to easily bathe you baby in the shower.
Settling
Many new parents will find themselves pacing up and down the house in an attempt to settle a newborn. This occupation can take a toll on your hands and arms over the long term – particularly if you have a very unsettled baby. Being mindful of your hand position, making sure you are not holding your baby with your thumb extended or taking extra weight can help with preventing hand injuries commonly seen in new mums. Depending on your baby and your circumstances, using a baby carrier such as an Ergobaby for settling can be a helpful option to give your arms a break. Something else worth considering here is the use of voice-controlled technology such as Google home. The ability to easily turn on and off music, audiobooks or call a friend can do wonders for your mental health – something that needs extra care during the challenges of early parenting!
Your overall environment
It’s also worth thinking about how you can optimise your overall environment for your mental wellbeing. Reflect on what features and items within an environment enhance or detract from your wellbeing. The use of Wi-Fi smart globes can be a really nice way to adjust the lighting to your needs. Dim lighting before bed can really contribute to better sleep, and the ability to change the light to a red hue provides great lighting for tending to your baby overnight without disrupting your sleep hormones. Are there soft furnishings like a cosy blanket that helps you feel calm? Consider fragrances, textures and sounds that will contribute to wellbeing. It’s also worth noting that when looking at styling ideas for baby’s nursery, you need to consider the safety of trends and products. There are many pretty nursery pictures on Instagram that pose safety risks to either the parent or the baby. So style with care!
Parenting newborns, babies and toddlers can be demanding work on your mind and your body. Stopping to think about how both your physical and social environment can make an enormous difference to your motherhood experience and your long term health. If you are experiencing ongoing pain during any element of your parenting role, seek help early through a GP, Occupational Therapist or Physiotherapist with experience in supporting pregnant and post-natal women.
For more information, you can email me at emma@elevationwomenshealth.com.au, follow me on Instagram or visit www.elevationwomenshealth.com.au
Emma Diepenhorst helps women from pre pregnancy and beyond to identify effective strategies to build a meaningful life that fosters both physical and mental health. Emma is especially passionate about helping women stay engaged in the workforce despite the challenges of modern life and parenting. She loves taking the latest research and translating it into practical strategies that work in the real world. Emma holds a Masters in Occupational Therapy Studies, a Post Graduate Diploma in Psychology and Bachelor of Science (Psychology). She founded Elevation Women’s Health following the birth of her son after realising the disconnect between physical and mental health guidance for new parents.
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