HELLO new mommies out there!
A lot of time spend on picking up and holding your baby may be taking a toll on your body, especially your wrists. After sometimes you may have developed mild discomfort to severe pain on the thumb side of the wrist.
This is a result of the tendons from the thumb to the wrist become inflamed and rub against the “tunnel” that encloses them. Instead of gliding smoothly through the sheath, the abductor pollicis longus (APL) and extensor pollicis brevis (EPB) tendons can be swollen, irritated and painful.
This condition is known as De Quervain’s Tenosynovitis and also known as mother’s thumb.
No worries mommies, you don’t want your injuries to hold you back. You can prevent it and you can release its symptoms.
These are the 6 most useful tricks:
- Lift baby differently.
Instead of picking your baby up under the arms, try to scoop him up by lifting under his bottom and keep the palm of your hand up.
- Keep your thumb tucked close to your hand when holding baby.
This minimizes strain on two major muscles and tendons that control movement of the thumb.
- Bend with your knees.
When your infant is a toddler you must be more mindful of how you pick them up off the floor to prevent mommy thumb and back pain. Stand directly in front of your child as to not twist your back. Do not lean forward when picking him or her up. Instead, bend with your knees and lift as if doing a squat to avoid straining your lower back.
- Check your breastfeeding position.
Various nursing positions could put strain on a mother’s wrist, especially when inflammation is already present. Use pillow for support so that the full weight of baby’s head isn’t resting in your hand.
- Pushing a stroller.
Adjust the height of your stroller handlebars at a comfortable height to reduce overuse of your shoulder and back muscles. Keep your wrists in the neutral position while pushing the stroller to reduce strain on your wrists.
- Rest your wrist.
Icing your wrist frequently. Have your partner do the majority of lifting and carrying baby to give your wrist ample time to heal. That is what partner for, right?!
Article by ZULAIKHA
Physiotherapist from Your Physio