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Tips for New Moms to Prevent Back Injuries

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Prepare Your Body

Prepare your body – Before your baby is born is a good time to get physically ready for the challenges ahead. Take some time for yourself to practice some strengthening and stretching with a professional who can safely guide your exercise program. Photo: Getty Images

Choose the Right Chair

When sitting with your baby pick a chair that supports your spine. For example, if you have a choice between a very soft couch or a rocking chair, choose the rocking chair. Slouching into a soft couch compresses your spine. If you can’t find a chair that supports you, put a pillow behind the small of your back. Photo: Getty Images

Support Your Feet

If your feet are dangling your back has to work very hard to hold you and baby in the chair. Rocking chairs and gliders can sometimes be too tall. Footstools can be use to prop-up your feet so that your knees are level with your hips in order to fully support your body. Photo: Getty Images

Let Your Elbows Be Your Guide

Your elbow height is the correct height for changing tables and stroller handles. If tables are too high you’ll stress your back with the lifting and if it is too low your back will hurt from stooping over. Photo: Getty Images

Let Pillows Hold the Baby’s Weight

When feeding your new baby, prop a pillow under the baby or use a high Boppy pillow. You want all of the weight of the baby to be supported by the pillows, not your arms. Feeding time should be time to relax your body and interact with your baby. Photo: Getty Images

Car Seat Loading

Put your knees into it. Your back doesn’t like it when you lean forward with a large weight in your arms. When you are loading baby into the car seat, support your weight on the backseat by putting your knee on the seat or your foot in the foot well. Photo: Getty Images

Put the Rail Down

When getting baby in and out of the crib be sure to put the side rail down instead of reaching over it. Reaching and lifting the weight of the baby up and over the rail will put immense strain on your low back. Photo: Getty Images

Do the Opposite Often

We spend a lot of time looking down at our new baby and we spend a lot of time stooped over playing with them. Take some time to look up and stretch up. Doing the opposite of what you have been doing rushes fresh blood to your spine. Photo: Getty Images

Take A Moment

Stressors are plentiful with a new baby, whether it is your first or third. Don’t be afraid to ask for help and take a moment to yourself. Even if all you do is step into another room and do a few stretches for 5 minutes, your back with thank you for it. Photo: Getty Images

Ergonomic is not an Adjective

Trust your body more than the splashy words on a product. Anything you use, whether it is a stroller, a car seat or a pillow, should fit to your body and needs. The true test of whether something is “ergonomically correct” is whether it works for you. Photo: Getty Images

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