Becoming a parent means doing a lot more lifting than you probably expected.
A newborn may only weigh a few kilograms, but that baby gets picked up, fed, rocked, carried and put down countless times every day. Then, before you know it, the baby is getting heavier and wants to be carried everywhere.
For mothers, all of this can happen while the body is still recovering from pregnancy and childbirth. So it is not surprising that new parents can start noticing aches in the wrists, back or pelvic area.
Some discomfort can be part of the adjustment to early parenthood, but that does not mean you simply have to put up with it. Small changes to how you lift, carry and feed your baby can make things more comfortable. And when something continues to hurt, getting it checked can help prevent it from becoming a bigger problem.
The Wrists: Understanding “Mother’s Thumb”
One of the more common wrist problems among new parents is often called “mother’s thumb”. The medical name is De Quervain’s tenosynovitis.
It affects the tendons on the thumb side of the wrist and can be particularly noticeable when repeatedly lifting or carrying a baby.
Think about how you normally pick up a newborn. You might place your hands under the baby’s body, spread your thumbs and bend your wrists slightly as you lift. Do that several times a day, every day, and the same small movements can put a lot of repeated stress on the wrist.
Pain usually develops around the base of the thumb or along the thumb side of the wrist. It may become more noticeable when gripping, lifting or moving the thumb.
A few simple changes to how you lift can help reduce the strain. Instead of relying heavily on your thumbs, try using your palms, fingers and forearms to support the baby. Keeping your wrists relatively straight when lifting or feeding can also help.
You do not need to completely change the way you handle your baby. The idea is simply to avoid putting all the load through the thumbs and wrists.
The Back: Still Adjusting After Pregnancy
Back discomfort is another common complaint during the early months of parenthood.
Pregnancy itself can put a lot of physical demand on the back and pelvis. As the baby grows, the body’s centre of gravity changes, and the muscles and joints have to adapt. Hormonal changes during pregnancy can also affect the body’s ligaments and joints.
Those changes do not immediately disappear after giving birth.
Then comes the reality of caring for a newborn. There is feeding, lifting the baby from the cot, carrying a car seat, pushing a pram and often carrying the baby on one side while trying to do something else with the other hand.
Feeding positions can also contribute. Spending a long time leaning forward or sitting in an awkward position while feeding can leave the neck, shoulders and back feeling stiff and sore.
When lifting your baby from a low position, try to bring the baby close to your body before standing. Using both hands and bending your knees can also make the movement easier on your back.
The same principle applies to car seats and other baby equipment. They can be awkward to carry even when they are not particularly heavy, so taking a moment to position yourself properly before lifting can make a difference.
Don’t Forget the Pelvic Floor
The pelvic floor does a lot of work during pregnancy and childbirth, but it is an area that is often overlooked once the baby arrives.
These muscles help support the pelvic organs and play a role in bladder and bowel control. Pregnancy, childbirth and the physical changes that come with them can affect how the pelvic floor feels and functions.
Some new mothers notice symptoms such as leaking urine, difficulty controlling the bladder or a feeling of heaviness in the pelvic area.
These symptoms are common after pregnancy, but “common” does not mean you have to simply accept them.
A physiotherapist with experience in women’s or pelvic health can assess what is happening and recommend an appropriate approach. This is particularly useful because pelvic floor problems are not exactly the same for everyone, so exercises that work for one person may not necessarily be the right starting point for another.
If you have concerns about your pelvic floor after giving birth, getting an individual assessment can be a good place to start.
When Should You Get Help?
Some aches and tiredness are understandable when you are spending your days looking after a baby. But if something is persistent or starts making everyday life more difficult, it is worth having it checked.
Consider speaking with a healthcare professional if:
- Thumb or wrist pain makes it difficult to lift, hold or feed your baby
- Wrist pain keeps coming back even after changing how you lift or carry
- Back or pelvic pain continues or is getting worse
- Pain is making it difficult to sleep, move around or care for your baby
- You experience urinary leakage or a feeling of heaviness in the pelvic area
- You notice symptoms that are worrying you or do not seem to be improving
Getting help does not mean something is seriously wrong. Often, the earlier you address a problem, the easier it is to make practical changes and get back to your normal activities.
A registered physiotherapist can assess your wrist, back or pelvic floor and provide advice based on your individual situation.
For new parents who would rather not travel to a clinic, particularly during those hectic first few months, a home-based Physiotherapy Clinic can provide an assessment and care at home.
If symptoms are severe, persistent or concerning, it is also important to speak with a doctor or other qualified healthcare professional.
Key Takeaways
- Repeatedly lifting and carrying a baby can put extra strain on the wrists, particularly around the thumb side of the wrist.
- “Mother’s thumb”, or De Quervain’s tenosynovitis, can cause pain around the base of the thumb and may become worse with gripping and lifting.
- Supporting your baby with your palms and forearms, rather than relying heavily on your thumbs, can help reduce wrist strain.
- Your back may still be adjusting after pregnancy, while feeding, lifting and carrying can add further physical demands.
- The pelvic floor can also be affected by pregnancy and childbirth, and symptoms such as urinary leakage or pelvic heaviness are worth discussing with a professional.
- Persistent or worsening wrist, back or pelvic symptoms should be assessed rather than simply pushed through.
Conclusion
Looking after a baby is physically demanding. There is a lot of lifting, carrying, feeding and bending, often repeated throughout the day with very little time to think about your own posture or comfort.
It is understandable that the wrists, back and pelvic floor can start to feel the strain.
The good news is that small changes can make everyday movements easier. Supporting your baby with your whole hand and forearm, keeping your wrists in a comfortable position, lifting close to your body and paying attention to how you sit during feeds can all help.
And if something does not feel right, you do not have to wait until it becomes a major problem. A qualified physiotherapist or doctor can help work out what is causing the symptoms and what you can do to feel more comfortable while looking after your baby.
The information provided in this post is for general educational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional or a registered physiotherapist for an assessment of your individual condition.
