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Self help guide for all new moms

Embrace Tranquility and Connect with Your Baby

Power Birthing founder Mia Andersen

Written by Mia Andersen

July 21, 2019


Giving birth was probably hard, but becoming a new mom and maybe for the very first time can be daunting. That is why we have created this little self help guide for all new moms.

Being a parent can be very challenging at the best of times. And especially if you’re a new mom. It doesn’t matter whether it’s your first, second, or fifth child, being a new mom comes with a whole host of daily challenges. Your new little human requires all your attention – feeding  constantly, changing at least eight nappies a day, bathing… Throw in another child, other family members, work, groceries (and the list continues) into the equation and it’s easy to see how life can be taxing on you and your body.

The good news is, we’ve devised a little self-help guide for new moms! Below we give you tips on how to be kind to your body and not put yourself at risk of injury, so you can give your little munchkin the attention they need.


You’re going to be doing a lot of this. Your new recruit requires constant nourishment to ensure they grow strong and stay healthy. And it doesn’t matter whether you breast or bottle feed, it’s likely you are
going to be seated for long periods, looking down at your baby. This all leads to extra strain through your neck, back and shoulders. So, try some of these little gems of advice to help keep this process pain free:

  • Get a comfortable, supportive chair – pick a chair that is going to feel good to sit in, but one you can easily get up and down from. If it’s too low,  allowing you to slouch right back into,
    you’ll struggle to move yourself and your baby around without compromising your back.
  • Keep your neck moving – feeding is a great time to bond with your baby. Eye contact is important but try not to spend the whole time looking down at a funny angle. Once your baby is comfortable feeding, it’s OK to break that eye contact every now and then to move your neck. Doing some light stretches will ensure you don’t end up with sore, overworked muscles.
  • Consider a feeding pillow – these are great for taking the weight of your baby, so your shoulders and arms don’t have to. And they still allow you to have that important close contact.
  • If you have a partner who can help feed, allow them to help regularly to give you a break. This tip is more for the bottle feeders of course, but it can make a huge difference.


It’s going to be nappies galore! This can mean a lot of bending over, so it’s important you look after your posture so your lower back doesn’t take all the strain. Try to avoid changing your baby on the floor in these early days. Ideally, get yourself a changing table. It means you can place your baby down on the table and change them at a height where you don’t have to bend forward and hold an awkward position. And of course, the same advice can be followed when changing your baby’s clothes. Look after that back, you’re going to need it!


The following tips are by no means any less important, so try to take these on where possible:

  • Sleep when your baby sleeps: Getting those extra hours in when your baby is taking a nap is important to conserve your energy and reduce the risk of fatigue. Even if your baby is not sleeping for long periods (and if this is the case, remind yourself while you rest, that this is just a meditation period or relaxation period where you try to relax your body and mind as much as possible without the  expectation of sleep – this prevent your body from getting more stressed out if you don’t actually get any sleep in).
  • Eat and drink well: It’s easy to focus completely on your baby, and rightly so, they are little and dependent on you. But remember, you can’t look after your baby if you don’t look after yourself. Eat for the health of you and your baby. That means lots of water and good nutritious food such as fruit and vegetables! 
  • Stretch: Especially your shoulders, neck and chest into extension. Once baby comes along, our arms are always in front of us. Whether it’s holding, feeding, changing or playing, we’re usually a little slumped in our shoulders. Build stretching into your routine (like every time after baby feeds for example). We want to reverse the ‘forward slump’ position, so take your arms out wide, open up your chest and hold for 30 seconds (and repeat). Aim to do this three times a day (or whenever you get the chance!). Gentle shoulder shrugs and neck stretches can also help.
  • Take time to relax: When the opportunity arises, get your partner,  grandparents or friend to look after your newborn while you take a bath, read a book, or close your eyes for a little while. You deserve it, and it helps keep you sane and grounded during a very busy period in your life.

We hope you’ve found our list of tips interesting and helpful. Enjoy that beautiful baby of yours and remember to take care of your self mamma!!


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