Tips for Helping Your Body Feel Better With Day To Day Activities

• Mechanics

  • When lifting something, get as close to the item as possible

  • Keep things on higher surfaces as able

  • If something is on a low surface or the ground, kneel or sit to get to that level

  • Lighten the weight as able

  • Exhale with the exertion (ie. when you push to stand up or lift something heavy)

  • Use assistive devices (Boppy, My Brest Friend, armrests, pillows, birth ball, carriers, Tushbaby)

  • Try to keep your wrists in a neutral position when carrying your baby for long periods of time

  • Use the “carseat carry” (hook handle with elbow and grab the front or side)

  • Move in a variety of ways ((ie. breastfeed in various positions, stand up from floor different ways, lift with a squat, stoop, lunge or hinge)

  • Use good form when able (but this is overrated bc it’s not realistic and the other things on this list will provide more value)

• Movement Snacks (even 2 minutes of “feel-good” movement throughout the day can help)

• Whole Person Health (encourage your body to repair and create healthy new tissues):

  • Eat & Hydrate Well – Get lots of protein, healthy fats and calories to match your energy expenditure (which is a lot as a new mom, especially if breastfeeding)

  • Sleep – When exhausted, a nap can be more beneficial than exercise

  • Exercise – Can be accomplished in small “snacks” throughout the day or as a focused sessions. Notice how active your mom life is – that counts!

  • Manage Stress – Support groups, therapy, taking deep breaths, getting outside etc.

• Modalities (hot and cold packs, warm bath, sauna, cold plunge, self massage, rollers etc.)

• Ask for help