Shoulder Pain After Pregnancy

Shoulder pain after the birth of your baby is super common! SUPER COMMON!

Just think about how much your life has changed (and how many times you pick up your baby every day or how long your little ones need cuddles/settling each day) and suddenly it all adds up to a lot of shoulder work!

When it’s a sudden change your body doesn’t have a lot of time to adapt to the new demands of holding/rocking/feeding/burping/changing. One day you’re pregnant – next day you’ve got a baby so it’s a quick change for your body and it can take some time for your body to adapt.

Common tricky areas for pain when you’re adapting to new motherhood are:

  • across the tops of the shoulders
  • neck muscles
  • shoulder blades
  • pain at the front of the shoulders

Sometimes you’ll have pain in both shoulders, sometimes just one which can often be whichever arm you tend to hold more in or is your non-dominant arm (and often weaker one of the two). It can be anything from a general ache to nervy pain to sharp and uncomfortable with movement or… a combination of all of them! 

What’s the solution To Shoulder Pain after having a baby?

Step 1: Observe how you are holding bubs – are your shoulders forward, are you looking down a lot and pulling on those muscles, are you sitting slumped in the feeding chair? Correct this! Set a reminder for yourself – post it note above the feeding chair or reminder on your phone – whatever works!

Step 2: Preventive stretches – there are so many great ones including cat/camel, child’s pose, thread the needle, shoulder rolls, bow and arrow, neck stretches and using a spikey ball!! Or a lacrosse/massage ball to help with those tired and grumpy muscles in behind your shoulder blades. There are some great videos on my Instagram and facebook so check them out or google them.

Step 3: Get strong – strengthen your shoulder muscles and neck muscles so they can meet the demanding loads of motherhood on the body! Come in and see a physiotherapist so we can assess your posture and give you targeted and individualised exercises! I have a few good ones up my sleeve (again, you can see them on the social medias!).

Another common question we get from pregnant women is “how to take care of abdominal muscles post baby?

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Mana NankivellMana Nankivell
00:38 18 Apr 23
I highly recommend Trent and the Physio Fit team.I sustained a knee injury (fat pad impingement) in a half-marathon around 18 months ago, and after 12 months of seeing a (different) physio and sports doctors without any improvement, I was told by the doctor that I would "probably just have to put up with the pain".I booked in with the team at Physio Fit for another opinion, and it was the best decision I ever made. Trent put together a very manageable rehab plan for me and was quick to respond and adapt when something didn't work out. In the past 6 months, I've gone from not being able to walk without pain or even think about hiking, running or cycling without my knee flaring up, to running my first post-injury 5.5km trail run and hiking 10km with a 10kg pack!
Laura O'ConnorLaura O'Connor
08:47 05 Feb 23
This clinic is the pinnacle of physiotherapy in Adelaide. Ive seen a couple of different physios at physiofit over the years for different injuries and the experience has been absolutely amazing each time! Highly recommend seeing the team here for all your physio needs!
Ryen ArcherRyen Archer
02:50 03 Feb 23
Corey is absolutely fantastic, worked out my issues and we have been working to improve them for a few months now and all I can say is I am feeling a million times better! thanks physio fit! Keep up the great work!
Amy SzyndlerAmy Szyndler
02:44 03 Feb 23
I attended Physio Fit to get my tennis elbow treated. Always a friendly greeting from the lovely reception staff, and my physio, Corey, was fantastic; very friendly, knowledgeable and provided treatment that was personalised and holistic. Following Corey's advice and exercise regime helped me get back to the activities I enjoy, pain-free. Highly recommended.
Debbie MossDebbie Moss
07:21 02 Feb 23
Have been taking my daughter here for quite a few months now for ongoing back issues. The care that she has been given through her Physiotherapist Corey, has been fantastic. Everything has been explained and if exercises have needed to be modified he has. Would thoroughly recommend this place for any Physio needs. All staff that we have dealt with have been friendly and professional. A great team and environment.
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