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Expert Q&A

	By Catherine Cram, M.S. Postpartum Fitness Expert Exercise Physiologist

I get a lot of back pain when lifting my baby. Are there any exercises that can help me with this problem?

The biggest culprit for postpartum back pain is improper lifting and holding of your baby. Your back is not used to picking up a 7 to 10 pound moving weight 50 times a day, and injury can result from the stress this exertion causes. When lifting you baby from the crib or changing table, bring her as close to your body as you can, then tighten you abdominal muscles to protect your back. Avoid leaning down and lifting, instead bend you knees to reach the height of your baby, and hold her close to your body as you lift.

If your low back is sore and tight, try this stretch several times a day: Lay on your back with your knees bent and feet resting on the floor. Raise one knee towards your chest and use your arms to slowly pull your bent leg to your body until you feel resistance. Hold the stretch for 20 seconds and keep breathing. Relax your leg down and repeat on opposite side. Work up to five to 10 repetitions each leg. If you continue to have back pain, or it gets worse, contact your health care provider. Don't ignore back pain -- the sooner you get treated, the faster you will recover.

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