How to Deal with New-Mom Back, Shoulder, and Neck Pain

postpartum Dec 16, 2024

Motherhood is beautiful, but it can also be physically challenging. Many new moms experience persistent back, shoulder, and neck pain that can make caring for a baby feel overwhelming. This guide will help you understand why these aches happen and provide practical ways to find relief.

Becoming a mom changes your body in many ways. Several factors contribute to muscle pain:

Carrying Your Baby - Constant lifting and holding
Awkward positioning
Increased weight over time
Breastfeeding Posture - Hours spent in fixed positions
Hunching over while nursing
Unsupported sitting
Physical Changes - Pregnancy-related body transformations
Weakened core muscles
Hormonal shifts affecting joint flexibility

Common Pain Areas and Their Causes

Back Pain

Carrying baby's weight
Altered walking and standing postures
Weakened core muscles
Sleep deprivation

Shoulder Pain

Repetitive lifting
Carrying diaper bags
Improper baby-holding techniques
Muscle tension

Neck Pain

Looking down at the baby
Breastfeeding positions
Stress and muscle tension
Interrupted sleep patterns

Practical Relief Strategies

Ergonomic Adjustments

Use supportive nursing pillows
Adjust feeding positions
Switch arms while holding the baby
Use baby carriers that distribute weight evenly

Gentle Exercises

Shoulder rolls
Neck stretches
Pelvic tilts
Gentle Yoga
Walking

Pain Management Techniques

Apply heat or cold packs
Practice good posture
Use supportive bras
Take short rest breaks
Consider professional massage

When to Seek Professional Help

Consult a healthcare provider if you experience:

Severe or persistent pain
Numbness or tingling
Pain affecting daily activities
Restricted movement

Self-care is Not Selfish

Remember, taking care of yourself helps you take care of your baby. Don't feel guilty about prioritizing your physical health.

Nourishing your body is the key to a successful postpartum experience. Join other mamas inside The Postpartum Shift and unlock a wealth of nutritional guidance, meal plans, schedules, and recipes designed specifically for breastfeeding moms during the first year postpartum. Achieve your healthiest self without sacrificing your favorite foods or compromising your milk supply.

Disclaimer: This blog post is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional about your specific health concerns.

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After my son was born prematurely with Down syndrome and needed open-heart surgery, I felt completely overwhelmed. Juggling doctor’s appointments, therapy, pumping full time, and adjusting to motherhood left me drained. I felt guilty for wanting a break and neglected my own needs, making it feel impossible to care for myself and him.

That breakdown became my breakthrough. I realized that taking care of myself wasn’t selfish—it was essential for my family. By healing my hormones and metabolism through nutrition, I gained energy, stabilized my mood, and reached my healthiest weight while producing more than enough milk (even donating hundreds of oz to babies in need).

I felt confident in my body again—wearing swimsuits, enjoying vacations, and not worrying about my milk supply. Seeing so many moms struggle with the same issues, I created The Postpartum Shift. With over 10+ years as a Registered Dietitian & Certified Lactation Counselor, I’ve helped thousands of moms get results and feel like themselves again.

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