Posture Problems in New Mums and How to Correct Them

Prefer to listen rather than read?

*Podcast powered by Google AI

Firstly, let us acknowledge that mums, in general, have to deal with a lot as it is, let alone having a brand-new baby, especially when it’s her first. There are many new things she simply has to do, no matter what, and many of those are not great for her posture. But she has to do them. We often see new mums a few months after the birth of their child when the new demands of motherhood have started taking their toll, and/or the new routine finally allows mum to look after herself again.

The issues and solutions described below are based on clinical observations and practices and can go some way to improving and/or preventing many of the flow-on effects of poor and/or weak postural biomechanics that are common in new mums.

Note: Whilst exercising by yourself at home and using your body weight and resistance bands as ‘equipment’ is rarely dangerous or unsafe, having professional guidance can dramatically increase the effectiveness of your exercises, as well as ensure you are hitting your goals and keeping your practice sustainable.

Common Postural Issues in New Mums

Rounded Shoulders
One of the most frequent issues is a hunched or rounded shoulder posture. This often occurs when a mother repeatedly leans forward to carry, feed, or change the baby—again, things she cannot avoid. The upper back muscles can become overstretched while the chest muscles tighten, leading to this kyphotic posture. This imbalance puts strain on the neck and upper back, leading to discomfort and stiffness and, as a flow-on effect, often headaches.

Anterior Pelvic Tilt
The added weight of pregnancy can cause a shift in the pelvis that persists postpartum. This condition, called anterior pelvic tilt, causes the lower back to arch more than usual. It often leads to pain and tension in the lower back musculature, hip flexors, and glutes, which can persist long after giving birth if not addressed.

Forward Head Posture
Constantly looking down at the baby when breastfeeding or carrying them can lead to forward head posture, where the neck extends forward and out of alignment with the spine. This places undue stress on the neck muscles and can lead to neck pain and headaches.

Weakened Core and Pelvic Floor
Pregnancy and birth weaken the core muscles, including the pelvic floor. These muscles play a vital role in supporting posture and stabilising the spine. When weakened, they contribute to instability and poor posture, exacerbating back and hip pain, and possibly leading to incontinence and painful intercourse.

How to Correct and Balance Posture

Strengthening the Upper Back
Strengthening the upper back muscles can help correct rounded shoulders. Simple exercises like modified rows, modified face pulls, shoulder blade squeezes, and wall angels can be beneficial. These movements help to engage the postural muscles of the upper back, bringing the shoulders back and opening the chest.

Stretching the Chest and Hip Flexors
Stretching tight muscles is as important as strengthening weak ones. Regular stretching of the chest muscles and hip flexors can help release tension from anterior pelvic tilt and rounded shoulders. Incorporating stretches such as doorway chest stretches and hip flexor lunges can promote a more balanced posture.

Core and Pelvic Floor Exercises
A strong core is essential for good posture. Incorporating exercises that engage the deep core muscles, like pelvic tilts, bridges, and gentle abdominal bracing, can help restore balance. Additionally, pelvic floor exercises, such as Kegels, can help stabilise the pelvis and lower back, preventing further postural strain.

Mindful Posture Adjustments
Being aware of posture during daily activities is crucial for long-term correction. It helps to aim to maintain a neutral spine while breastfeeding by using supportive pillows and keeping the baby close to the body. While carrying the baby, switching sides when you can and using ergonomic baby carriers can also help prevent imbalances.

Breathing and Relaxation Techniques
Shallow breathing, common in those with poor posture, can contribute to muscle tension. Practising diaphragmatic breathing (imagine pulling your breath diagonally down and back towards your sacrum while you breathe in) helps engage the core and relax tension in the shoulders and neck. This can be integrated into daily routines to improve overall posture and reduce stress.

Preventive Tips for Posture Maintenance

Use of Supportive Aids
New mums can benefit from ergonomic aids, such as nursing pillows and baby carriers that distribute weight evenly. These can reduce the strain on the back, shoulders, and neck during long periods of feeding or carrying the baby.

Regular Movement and Breaks
Staying in one position for extended periods, such as sitting while breastfeeding or standing while rocking a baby, can worsen postural issues. Taking regular breaks, standing up, and gently stretching throughout the day can help alleviate tension.

Postnatal Osteopathic Care
Seeking professional care from an osteopath can help new mums address postural problems early. Osteopathy focuses on restoring balance in the musculoskeletal system, offering personalised treatments to relieve discomfort and prevent further issues.

Conclusion

Postural changes are a common and often overlooked challenge for new mums. Issues such as rounded shoulders, anterior pelvic tilt, and forward head posture can lead to chronic pain and discomfort if not addressed. By incorporating targeted strengthening, stretching exercises, and mindfulness in daily activities, new mums can correct these imbalances and support their long-term health. In addition, seeking professional advice from an osteopath can provide valuable guidance for maintaining healthy posture in the months following childbirth.

References

• Kendall, F.P., McCreary, E.K., & Provance, P.G. (2005). Muscles: Testing and Function with Posture and Pain. Lippincott Williams & Wilkins.

• Cakmak, A., & Cakir, B. (2006). The influence of pregnancy on lumbar lordosis and low back pain. European Spine Journal, 15(7), 1001-1005.

• Mota, P., Pascoal, A.G., Carita, A.I., & Bø, K. (2015). The immediate effects on inter-rectus distance of abdominal crunch and drawing-in exercises during pregnancy and postpartum. Journal of Orthopaedic & Sports Physical Therapy, 45(10), 781-788.