How does baby-wearing affect my Post-natal body?

For me, baby-wearing was a saviour! 2 handed tasks... Avoiding the awkward buggy manoeuvres in the coffee shop... walking the dog... Not to mention it was her favourite place to sleep. What's not to love?

BUT - it is important you consider some key facts when deciding if it's right for you.

C-section delivery
Giving yourself proper time to heal can make a big difference in the long-term condition of your abdominal muscles, scar and pelvic floor. It's recommended that you avoid lifting anything heavier than your baby where possible for the first 6-8weeks. This means if you have baby in a sling you shouldn't be carrying or lifting anything else. When you do choose your sling or carrier it will be important that it's comfortable and doesn't rub or irritate your scar. In the very early weeks, slings tend to fit higher up to keep baby on your chest, but this does mean that many will wrap around the belly. Simple answer - if it's not comfortable, take a break and try again a little further down the line.

Pelvic floor dysfunction
Whatever type of birth you have, in the first few weeks after the pelvic floor is recovering and it's function may well be reduced. It's worth waiting a couple of weeks before starting to use a carrier for this reason.
If you're struggling to feel your pelvic floor muscles working, or experiencing heaviness, dragging or pain in the pelvis, or suffering with any incontinence following childbirth then it's worth considering whether baby-wearing is suitable for you. The added weight of carrying your baby on your front, the postural changes it can encourage, and the pressure of a tight belt around your waist can all increase pressure on the pelvic floor, and therefore may contribute to worsening symptoms. Seeking a physiotherapy appointment to assess the state of your pelvic floor can ensure you don't cause any further issues and resolve any problems so that you can use your carrier safely.

Prolapse
If you have been diagnosed, or suspect you may have a prolapse then it would be advisable to reconsider baby wearing until you have found a suitable management strategy for the prolapse. Any additional pressure or tight belts around the middle affects the intra-abdominal pressure, leading to a bearing down effect on the pelvic floor. Added weight also creates more work for the pelvic floor to do, and is likely to cause the muscles to fatigue more quickly making it difficult for them to support the prolapse. Finding suitable management strategies, exercises to improve the tolerance of the pelvic floor, correcting posture and eventually fitting a carrier that puts less stress on the pelvic floor and abdomen could make baby wearing possible. Seek the advice and guidance from a Women's Health Physio.

Abdominal Separation
It's important to remember that this occurs in every woman in the last few weeks of pregnancy to make room for the growing bump! In the first 6 weeks following delivery these muscles are recovering and changing all the time, so extra care during this time can help to ensure a better recovery long-term. If you are concerned about the abdominal separation (called Diastasis) then seek an assessment with a Women's Health Physio to learn exercises and breathing techniques to improve or manage it. When we understand how much breathing affects our abdominal strength, pelvic floor function and Diastasis management, it is key that a carrier does not restrict your ability to take a deep breath.

When wearing baby, try to be aware of keeping the rib cage and pelvis stacked, avoiding 'hanging off' the hips, increasing the arch in your lower back or bracing outwards through the abdomen as these things can all contribute to more strain across the Diastasis.

Posture
As mentioned above, but also consider how well your carrier fits. If it's too tight on the shoulders it can lead to more rounding of the shoulders, tight chest muscles or stiffness in the upper back and neck. It's worth waiting until baby has arrived and trying on a few carriers before you buy as one size can't fit all. Aim to feel that the carrier supports you well across the back and shoulders, but sits comfortably and securely on the hips to reduce strain in the upper back. If you experience aches and pains associated with using your carrier then it's likely it's not a good fit for you.

Finally, be aware of how long you intend to be wearing the carrier and whether you may need to still take a buggy to transfer baby into when you start to feel the strain. You'd think twice about carrying a Kettlebell or a weight in the gym around for long, so be kind to your body - it needs some TLC!