New Mother Lifting Baby With Shoulders

Shoulder Pain After Pregnancy

Shoulder pain after the birth of your baby is super common! SUPER COMMON!

Just think about how much your life has changed (and how many times you pick up your baby every day or how long your little ones need cuddles/settling each day) and suddenly it all adds up to a lot of shoulder work!

When it’s a sudden change your body doesn’t have a lot of time to adapt to the new demand of holding/rocking/feeding/burping/changing. One day you’re pregnant – next day you’ve got a baby so it’s a quick change for your body and it can take some time for your body to adapt.

Common tricky areas for pain when you’re adapting to new motherhood are:

  • across the tops of the shoulders
  • neck muscles
  • shoulder blades
  • pain at the front of the shoulders

Sometimes you’ll have pain in both shoulders, sometimes just one which can often be whichever arm you tend to hold more in or is your non-dominant arm (and often weaker one of the two). It can be anything from a general ache to nervy pain to sharp and uncomfortable with movement or… a combination of all of them!

What’s the solution To Shoulder Pain after having a baby?

Step 1: Observe how you are holding bubs – are your shoulders forward, are you looking down a lot and pulling on those muscles, are you sitting slumped in the feeding chair? Correct this! Set a reminder for yourself – post it note above the feeding chair or reminder on your phone – whatever works!

Step 2: Preventive stretches – there are so many great ones including cat/camel, child’s pose, thread the needle, shoulder rolls, bow and arrow, neck stretches and using a spikey ball!! Or a lacrosse/massage ball to help with those tired and grumpy muscles in behind your shoulder blades. There are some great videos on my Instagram and facebook so check them out or google them.

Step 3: Get strong – strengthen your shoulder muscles and neck muscles so they can meet the demanding loads of motherhood on the body! Come in and see a physiotherapist so we can assess your posture and give you targeted and individualised exercises! I have a few good ones up my sleeve (again, you can see them on the social medias!).

Leave a Comment

Your email address will not be published. Required fields are marked *

COVID-19 UPDATE:

We are open! We have escalated our already stringent hygiene routines and are still here to support you. Whilst social distancing is important your pain and comfort is also our priority, which is why the Australia Government considers allied health an ‘essential’ service.

 

It is important that we help support the load of our amazing local GP’s during these testing times.

 

Should you be forced to self-isolate, or are in a high risk category, please call to discuss a video consultation - 

08 7226 9901 or visit Online Physiotherapy

SELECT A LOCATION

physio fit adelaide logo