As you adjust to your new baby, what new pains can you expect due to your scoliosis? And more importantly, how can you resolve them quickly?!
Congratulations on your new addition! Doesn’t it feel great to have that baby out of you, and to get to enjoy their snuggles?!? So much love, so little sleep. When you have a new baby there are a lot of adjustments to be made, but if you have scoliosis or a spinal fusion, is there more to expect? How can you avoid increases in pain? Let’s talk.
Holding a new little bundle of joy can be so much fun, but it can also be tiring! Your arms are not used to carrying 5 to 10 pounds (and then 20 to 25 pounds down the road), all the time!
For most people, this just means your biceps will get toned, but if you have scoliosis, you may end up with some back, shoulder, side, or hip pain. All of this from carrying the baby, the carseat, wearing the baby carrier, nursing, pumping, bending, lifting, etc.
Increased Back Pain
When you are holding your baby all of the time, it tends to pull your shoulders and chest forward. This can cause increased strain on your low back and increased rounding or slouching.
A great way to combat this is to try and activate your core muscles (yes they are still there!) and sit up straight. If you are newly post-partum, your core may not want to work yet, so using pillows and support on the couch to make sure you are not rounding your back works as well. You can also try wearing a band around your core for the first month or so. I found this extremely helpful while my muscles were recovering.
Our bodies use sleep to help our muscles recover, so when we are taking care of a baby in the middle of the night, we are not able to recover as much. This may increase back pain as well. Try and make sure you are sitting in a supportive chair when you are up feeding. Also, when you are sleeping, keep those pregnancy pillows around for a while to make sure your back gets the support it needs.
If you have scoliosis or spinal fusion, your core muscles are so important for reducing strain on your back, improving posture, and lessening the impact of your curve. After having a baby, your body sometimes forgets that you have a core. When your doctor approves it, (usually 6 weeks postpartum), start with a gentle pelvic and core exercise plan.
Increased Shoulder Pain
Babies eat all the time! It feels like you just finish feeding them, they poop, nap, and then want to eat again! The way you hold your baby while feeding may increase shoulder pain.
For me, I have a left thoracic curve, which puts my left shoulder at a disadvantage. It leans forward, and because of this, when feeding with the baby on my left, this forwardness is exacerbated. This causes increased pain in my shoulder, chest, and left neck. I have found that if I can have my left elbow supported on an arm rest when feeding, my pain is so much less. Additionally, when burping, if I keep the baby on the right side, this helps as well.
Because of my scoliosis, I am not symmetrical! So, I don’t burp, carry, or hold my baby equally on both sides, like is recommended for most people. Which side you need to favor will be different based on your curve. If you need help figuring this out, a consult with a PT may be in order.
Increased Side Pain
Do you ever have a crick in your side when you wake up? This can happen a lot more immediately postpartum, especially if you’ve had a spinal fusion. Additionally, carrying more weight can cause one side of your core to work harder.
When you sleep on your side, do you use a pillow between your knees? I have to, to help keep torque off of my back. This is a game changer if you haven’t tried it yet.
Additionally, adding a small towel roll in the space between your ribs and your hip on your side may help remove back/side pain as well. For me, when I lay on my side, there is always a gap between my side and the bed. Because I’m fused, my body doesn’t form to the mattress. So I had a PT suggest putting a small towel roll there once, and I’ve done it since! My pain immediately reduced by 50% 🙂
When approved by your doctor for exercise, please, please start side planks! These are so good for everyone, but if you have scoliosis, they are soooo key for improving your core strength and balancing your curves. Additionally, they won’t exacerbate diastasis recti or hernias if you happen to have those problems.
Increased Hip Pain
Do you ever get hip or sacral pain? This can be a big problem if your pelvis is imbalanced, which it probably is if you have a scoliosis curve. Additionally, if your back is fused, your hips and pelvic girdle will have to be the source of your flexibility for most movements.
After my last daughter was born, I was convinced I had a hip cartilage tear or something similar, due to pain with every step! I had met my deductible (thanks to the baby!) so I headed to the orthopedist to get checked.
She noticed some differences between my hips on the xrays, but what jumped out at her was my leg length difference! I had forgotten about my curve in my back causing a functional leg length deficit. All of my hip pain disappeared in a few days using a small heel lift in one shoe.
This might not be your problem, but this story just shows that because of our scoliosis curves, we need to consider what imbalances our body may have and take steps to fix them. This principle applies to each joint, from your hips down to your ankles.
Overall Suggestions for Staying Pain-Free
Hopefully this isn’t too overwhelming! Your body, mind, and family are adjusting to a big addition to your life! Give yourself grace and give yourself time.
The best two things you can do to reduce pain are first, get rest when you can. If the baby is sleeping, you should be too! Second, take time to care for your body. Take the baby to PT with you, do a workout off of YouTube from home, make sure you are eating right, and/or just take an extra long bath/shower! If you are feeling good, your body will be able to recover better. 🙂
The bottom line is, if you are having increased pain after a new baby, you are not alone! There are solutions to your pain and you don’t have to just keep enduring. Please talk with your doctor and visit your local physio as well! Please comment with any questions/concerns you may be having and maybe I have an idea for you as well!
Keep up the good work mama!
Hannah