Carry Your Little Ones Without Back Pain

Back pain is so common postpartum, especially with the endless carrying, holding, and swaddling you're doing all day long. Here are my 3 easy tips to get rid of your back pain and strengthen your core at the same time!

Often when holding little ones high up on our chest, we lock out our knees, push our pelvis forward, lean our torso back and jut our head forward. In this position, our abdominal muscles are lengthened, putting more load on our low back and pelvic floor. In addition, our neck and upper back are strained trying to maintain balance.

3 Tips to Improve Your Carrying Posture & Reduce Back & Pelvic Floor Symptoms

✅ Tip #1 - Stack your ribcage over your pelvis

Aligning your ribcage over your pelvis allows you to better engage all of your core team, including your abdominal and back muscles. This will offload your pelvic floor and put less strain on your neck and upper back.

✅ Tip #2 - Unlock your knees

Having a slight bend in your knees allows your ribcage and pelvis to stack on top of one another better and allows you to rock and sway easier.

✅ Tip #3 - Stagger your stance

Having one leg in front of the other again makes it easier to keep your ribcage stacked over your pelvis and even allows you to lean back slightly without losing that alignment. This is critical for keeping all of your core team muscles engaged. Remember to switch off what leg is in front throughout the day!