Self Help for Mums

Self-Help for Mums: Aching Neck and Shoulders

Most new mums find that they develop aches in the shoulders and neck. It’s a good idea to try to do deal with these aches and pains, because babies only get bigger!
The weight of larger breasts is a contributing factor, having to nurse in awkward positions, carrying around a heavy baby, and of course, the killer, fatigue!

The reason why the shoulders (top and between shoulder blades) and neck get sore vary, but I often see a similar pattern. Because of the above reasons, the muscles at the front of the chest and neck (pectoralis and scalenes, particularly) get shortened, so that the muscles in the upper back (rhomboids and middle trapezius) get pulled into a lengthened position, not a good lengthening, but a tight, ‘over-stretched’ position. This is where trigger points often occur, that feeling of something being stuck and painful under, for instance, a shoulder blade. At the same time, there is strong tendency to elevate the shoulders, using upper trapezius. These are the ones that lay across the top of the shoulder, bringing your shoulder to your ear. These guys get over-used in lifting, holding and stabilizing, and when they’re sore, you know it!

To deal with these classic imbalances, stretching, positioning and gentle exercise can be a great help. So can a visit to an expert Massage Therapist, when you have time!

Here are some simple stretches to do for the upper body, you don’t have to do them all! Even 1 or 2 will help. Remember to simply stretch to where the muscles feel lengthened, NOT to pain, and hold the stretches for 20-30 seconds, while taking a nice deep breath.

FOR A HAND-OUT OF THESE STRETCHES, PLEASE CONTACT THE CLINIC DIRECTLY

Another great, quick tension reliever is the shoulder shrug. Take a deep breath in, and while breathing, squeeze your shoulders up to ears. Let out a full exhale, dropping your shoulders at the same time.

Positioning:

Using a nursing pillow is helpful, to take weight off your arms.
Try to sit gently upright in a chair with support up to the back of your shoulders, and armrests that keep the shoulders in a neutral position, neither elevated or depressed.

Exercise:

The dreaded word! Getting out for a gentle walk (5-10 minutes without baby, if possible!) will be great for your back, remember to swing your arms, and let your shoulders drop. Even if you don’t have time to go out, taking a minute to stand up and swing your arms in big circles, followed by a shoulder shrug, will help decrease tension.

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