6 Simple Corrections for Moms With Scoliosis
We’ve talked about protecting your spine when you have a physically demanding job and when you work at a desk. But what about another physically challenging scenario: caring for your new baby?
Having a new baby is equally exciting and exhausting. And if you have scoliosis, you have to take special steps to protect your spine while you’re caring for your baby.
In many cases, incorrect posture is the biggest challenge for moms with scoliosis. It’s hard to focus on your alignment when you’re exhausted and stressed, but even small adjustments can have a big impact on your spine and overall health.
Here are some simple tips for correcting your posture during the most common activities of parenthood.
Feeding
Whether you’re bottle- or breastfeeding, you’ll probably be sitting down and holding your baby most of the time. Sitting incorrectly, especially with the additional physical strain of holding your baby, can increase back pain and amplify your scoliosis symptoms.
When you’re feeding your baby, pay attention to your sitting position. It’s common for scoliosis patients to sit off to one side, usually leaning into their curve. But this position adds additional pressure to your spine, increasing discomfort.
To fix this, make a conscious effort to sit in a straight position: with your weight balanced evenly on your hips and both feet flat on the floor. It’s also good to use some regular pillows or a Boppy pillow to position your baby higher on your lap. This prevents you from having to hunch over to feed them.
If you feel like your lower back and pelvis are misaligned when you sit, you can use lumbar pillows or wedges to provide extra support.
Carrying (and Wearing)
Carrying (or wearing) your baby is another activity that can increase pressure on your spine. Most experts recommend carrying your baby in the front for at least the first six weeks. But having all that extra weight around your chest can pull your shoulders forward and cause your back to round.
If you decide to use a carrier or babywearing wrap, look for one that distributes the weight as evenly as possible to help you avoid hunching forward. Choose a design that includes criss-cross straps instead of just straight “backpack-style” straps. If you notice that your glutes are often sore from carrying your baby, chances are your carrier isn’t fitting you properly.
Lifting
Your baby isn’t the only thing you’re lifting and carrying frequently. What about when you’re picking up and carrying your baby in their car seat?
Car seats are bulky and awkward to carry. Make sure you're picking them up properly: hinging from the hips instead of rounding the spine. Imagine pushing your hips back as if you were going to sit down in a chair.
And once you have the car seat in your arms, carry it as close to your body’s midline as possible. Trying to carry something with your arms extended in front or out to the side disrupts your center of gravity and puts more strain on your spine.
Focus on keeping your body aligned as much as possible, with your head, shoulders, and ribs stacked directly over your hips.
Standing (Changing Diapers and Washing Dishes)
While caring for a new baby involves a lot of sitting, there are often long periods of standing as well. Changing diapers, washing dishes, and cleaning bottles are just a few of the activities that require you to stand. Whenever you’re standing up and working with your hands, make sure you’re hinging at the hips to reach down, instead of hunching over.
When you’re standing near a counter, it’s tempting to rest your hips against the counter to take the pressure off your legs. But this position forces your hips to hinge in the opposite way that they should.
It’s better to remain in a proper standing position and allow the strength of your body (rather than the counter) to support you. If you find yourself resting your hips on the counter, try elevating one foot on a stool (or the open bottom drawer of your changing table). This can help maintain proper posture, especially if you elevate the foot opposite your hip glide.
If you don’t have anything to rest your foot on, you can get a similar effect by staggering your stance. Move one foot slightly in front of the other, and make sure to switch positions occasionally.
Pushing a Stroller
Most parents use a stroller for a few years, from infancy to toddlerhood. Pushing a stroller is another activity that can aggravate your scoliosis if you don’t manage your posture.
When you’re pushing a stroller, resist the temptation to lean forward and round your back. This is especially common when you’re pushing the stroller uphill. Instead, focus on remaining upright as much as possible, with your head and shoulders stacked over your hips.
Co-Sleeping
Managing your sleeping position is always important if you have scoliosis. If you decide to co-sleep with your baby, you’ll probably spend most of your time lying on your side.
As much as you can, try to consider your curve and lie on the side of your primary concavity. This position allows gravity to help pull your spine into a more aligned position.
If you have to sleep on the side of your primary convexity, you can prop yourself up with wedges or pillows to avoid resting into your curve.
Protecting Your Spine From the Demands of Motherhood
Pregnancy and motherhood place unique demands on your body, and caring for your baby involves activities that can impact your scoliosis. Fortunately, you can significantly reduce the strain on your spine by making simple adjustments to your posture when you’re carrying, feeding, and caring for your baby.
If you’re a new mom (or plan to be one soon), there are things you can do to manage your scoliosis. I offer in-person and virtual coaching to help you care for your spine before and after your baby is born. Find out more about my prenatal and postpartum scoliosis therapy programs.
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Resources Mentioned
Ahead of the Curve, Episode 25: How to Manage Your Scoliosis With a Physically Demanding Job
Ahead of the Curve, Episode 26: Managing Scoliosis When You Have a Desk Job
