Babywearing can be a lifesaver for new moms. It’s a way to keep your baby close while still managing your day-to-day tasks and taking care of your mental health. (Thank you, oxytocin!) However, many new moms don’t realize that babywearing can impact your pelvic floor health, especially in the postpartum period. If you’re experiencing issues like urinary incontinence, pelvic organ prolapse, or back and neck pain after childbirth, it’s important to understand how babywearing might affect your body. With the right technique and mindfulness, babywearing can promote recovery and support pelvic floor health.
Pelvic floor health often lacks the attention and education necessary to support postpartum moms. Let’s change that! To learn how babywearing can help promote pelvic floor health, we connected with Elise Klumpe, a physical therapist and new mom who specializes in this area.
The Importance of Posture and Pressure Management
One of the most important aspects of babywearing is maintaining proper posture. Keep your shoulders back, your core engaged, and your spine neutral. Poor posture can place unnecessary pressure on your pelvic floor and back, potentially exacerbating pelvic floor issues. Elise emphasizes that "pressure management is key"—conditions like diastasis recti, pelvic organ prolapse, and stress incontinence all stem from poor pressure control. “By having proper posture, you're not putting strain on the pelvic floor, or other core musculature, therefore you’re giving yourself the opportunity for optimization. It's a great way for caregivers to go about their business while also getting the benefits of babywearing.”
Choosing the Right Carrier
Choosing the right carrier is essential to preventing physical strain while babywearing. During postpartum recovery, it's best to use a lightweight, ergonomic carrier that evenly distributes your baby's weight, feels comfortable and is easy to adjust.
Elise recommends to "Choose a carrier that minimizes stress for you, both physically and in terms of convenience." She also suggests having someone double-check your fit. (Happy Baby offers complimentary fit checks for our carriers, but a physical therapist is also a great expert to help with this.) Additionally, Elise advises starting with short babywearing sessions to allow your muscles to build endurance, noting, "Wearing, carrying, and caring for a baby requires a lot of endurance!"
How Babywearing Can Promote Postpartum Recovery
Babywearing alone isn't a solution for pelvic floor rehabilitation, but when done correctly, it can significantly support your recovery. It encourages good posture, which helps activate your core and pelvic floor muscles, facilitating healing and strengthening.
“Babywearing is an excellent tool to work on posture! I like to think of it as a proprioceptive tool for postural correction. When utilized correctly, it can help improve the strength and endurance of your postural muscles and improve bodily alignment. When things are properly aligned, they function better,” said Elise. “Babywearing should be part of a broader recovery plan. While it won't directly rehabilitate your pelvic floor, it promotes posture and core strength, both of which are vital for recovery.”
Incorporating babywearing into a holistic recovery plan that includes pelvic floor exercises and core-strengthening routines can accelerate overall progress. Additionally, maintaining proper posture while babywearing not only supports pelvic floor recovery but also helps prevent strain on your back, neck, and shoulders.
When Is It Safe to Start Babywearing?
It's important to listen to your body and consult with your doctor or midwife to determine when it's safe to start babywearing after childbirth. For most women, waiting at least 1-2 weeks postpartum is recommended, particularly if you've had a cesarean. The first few weeks should prioritize rest and healing, avoiding activities that could increase bleeding, perineal pressure, or cause discomfort. Elise advises being mindful of these signs and adjusting your approach if they arise. Start with short sessions and gradually extend the duration as your body heals and you feel more comfortable.
Preventing Neck and Back Pain
Many new moms experience neck or back pain while babywearing due to poor posture. When you wear your baby, try to keep your spine aligned, and avoid slouching or leaning forward or backward to compensate for the added weight of carrying your baby. Remember, proper fit and posture are crucial for preventing pain in the neck, shoulders, and back.
Elise explained that understanding what good posture looks like when using a carrier is important. In therapy, she uses a tool called a "plumb line," which helps to see if the body is aligned correctly. During pregnancy, certain muscles can become weak or tight. For example, the muscles in the front of the abdomen can stretch, while the muscles along the spine can tighten. Knowing this helps us understand how to adjust your posture while using a carrier. The goal is to encourage a posture that works in the opposite direction of these imbalances to help your body stay aligned and comfortable.
If you’re feeling discomfort, take breaks frequently and adjust your carrier if needed. Remember, Happy Baby offers complimentary fit checks on our baby carriers and can provide helpful tips and adjustment suggestions. You may also benefit from strength and flexibility exercises to counteract the strain babywearing may place on your body. Simple stretches and strengthening moves—like seated rows or doorway chest stretches—can help relieve tension in the back and shoulders.
Complementary Exercises for Pelvic Floor Health
In addition to good babywearing practices, complement your recovery with pelvic floor exercises. Kegels, pelvic tilts, and core-strengthening moves can support your pelvic floor’s recovery. The key to a successful postpartum recovery is variety, so mix babywearing with specific pelvic floor exercises to strengthen your body from all angles. Pelvic health isn’t just about the absence of symptoms—it's also about promoting recovery.
“In the United States, access to women's health services after having a baby is definitely gaining awareness. I have found that more mothers seek out physical therapy after having a child, even if they are not symptomatic. A mother doesn't have to have an ailment to go to a physical therapist after having a baby. There's plenty of things that we can work on to promote your recovery and aid in your physical health.” Elise said.
Final Thoughts: Babywearing as Part of a Holistic Recovery Plan
Babywearing can be a wonderful tool for postpartum recovery, and it’s important to approach it with awareness and intention. By selecting the right carrier, maintaining good posture, and being mindful of your body’s signals, you can safely and joyfully incorporate babywearing into your recovery routine.
Babywearing is just one piece of the puzzle. Combine it with other strategies, such as pelvic floor exercises, posture correction, and core strengthening for a full recovery. Your body has been through a lot, and when done the right way, babywearing can help you heal.
For more information or personalized support, visit KC Mobile Mommy. Follow Elise on Instagram for more tips at @kcmobilemommy.