Posture Adjustments for New Moms
Struggling with back pain or a lingering 'mummy tummy'? Often, it is not just the workouts you do, but how you move throughout your day that matters most. Let's fix your daily posture.
Here are the essential Do's and Don'ts for your posture as a new mom. Avoid hunching when carrying your baby, and always lunge down to pick them up to protect your back and core.
Did you know that how you carry your baby could be making your 'mummy tummy' worse? Poor posture increases pressure on your abdomen and weakens your core, making recovery harder.
Helping your baby get into an optimal position for birth starts in the third trimester. Positions like this all-fours pose use gravity to encourage a head-down position for an easier labor.
This is another view of the all-fours position, which is excellent for creating space in the pelvis and encouraging the baby to settle into an ideal birth position.
About Posture for New Moms
Most of us pick up our babies by hunching forward, which puts massive pressure on the abdomen and makes 'mummy tummy' harder to fix. Instead, try lunging down to pick up your little one, keeping your ribs stacked over your pelvis. It is a small change in your daily movement that protects your back and helps your core heal properly.
Postpartum recovery is not just about the hour you spend working out. It is about how you move, lift, and carry your baby throughout the rest of the day. When you constantly hunch or thrust your belly forward while holding your child, you increase intra-abdominal pressure. This is a primary culprit behind persistent back pain and the separation of the rectus abdominis muscles, commonly known as Diastasis Recti.
My approach to recovery is habits-based. In my 6-week online program, I teach you how to integrate these postural adjustments into your routine so you are not just 'working out' but 'recovering' all day long. We focus on three core areas:
- Aligning your spine: Learning to stack your ribs over your pelvis to reduce unnecessary pressure.
- Safe lifting mechanics: Using your legs rather than your back to protect your spine when picking up your baby or stroller.
- Functional core engagement: Teaching your body to recruit the right deep muscles during daily mom tasks, rather than relying on standard crunches which can worsen separation.
You do not need a fancy gym to fix your posture. Whether you are 10 weeks postpartum or further along, these adjustments are safe, effective, and crucial for your long-term health. If you are ready to stop the cycle of back pain and feel like yourself again, I have designed these habits to fit into your existing schedule.
Bharti Goel
I am Bharti. After my own 44-hour labor and a difficult recovery, I realized standard gym advice was not cutting it for us mamas. I combined my background in yoga and functional fitness to create a routine that actually heals your core without making you feel like you are training for a marathon.
Looking for more postpartum support?
Search our programs to help you heal and feel strong.
More from Postpartum Fitness & Recovery Program by Bharti Goel