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You're overjoyed by your adorable newborn, but not so much the back pain. If you're experiencing postpartum back pain, it's time to find quick solutions so that you can enjoy every moment with your baby.

Remember: Check with your provider if you're experiencing back pain combined with serious symptoms such as a fever, stabbing pain or loss of sensation. While lower back pain is common in the first two to six months after giving birth, it shouldn't be keeping you from everyday movements.

Of course, check with your provider to ensure that these tips are right for your situation.

Tips for relieving postpartum back pain

1. Start your morning with pelvic tilts.

One of the best ways to relieve back pain is to do daily pelvic tilts. This exercise will strengthen your lower back muscles and buttocks. To do it, lie on your back and bend your knees so that your feet are flat on the floor. Then lift your hips off the floor and squeeze your buttocks. You can about ten of these every morning.


Postpartum exercise: Pelvic tilt with bridge www.youtube.com

If you're interested in other stretches, yoga is highly recommended. Many yoga poses can strengthen your core and restore muscles while remaining low-impact exercise. After the first few months, you might also try walking or swimming to get good cardio-based activity. If you want more info on exercising postpartum, this is a great guide.

2. Check your breastfeeding posture.

If you breastfeed your baby, make sure you're sitting straight. Don't lean towards your baby. Leaning forward can strain your back, causing it to ache during the day. In addition, if you're experiencing back pain while breastfeeding, you can always lie down on your side to prevent the pain (just be careful not to fall asleep in the position if you are on a couch or chair).

3. Carry around a water bottle.

Many new mothers don't hydrate enough. Understandable, since they've got a lot on their minds! However, drinking enough water is essential so that your muscles can repair and your blood flow stays strong. Follow the eight x eight rule—eight glasses of 8 oz. daily—so that you get enough water. A good tip is to carry around a water bottle as a reminder to hydrate. You can also time drinking water with another activity. For example, every time your baby breastfeeds, you drink half a glass of water.

4. Watch what you lift.

It's vital that you don't overuse your muscles. New moms have lots to carry—babies, car seats, diaper bags, and more so be sure that you're not carrying too much at once.

Weight should also be distributed equally. For example, purchase a diaper bag that has two shoulders instead of one. Try to avoid placing your baby on one hip, too. A good alternative is a baby carrier that allows you to carry your baby in a healthy way.

You should also take note of how you're lifting things. Bend your knees to pick something up and hold it close to your body. Whenever you can, use your leg muscles and abs instead of your back.

5. Relax with an essential oil bath.

Baby's gone to bed. Now it's time for a nice warm bath with essential oils! Essential oils are an excellent idea for back pain relief. Many essential oils have pain-reducing properties, such as marjoram, ginger, frankincense, lavender, eucalyptus, peppermint and basil. Just put a few drops of an essential in a hot bath and ta-da! The hot water and the essential oil can relieve some pain.

Keep in mind that not all essential oils are safe for everyone to use, so check in with your provider for specific recommendations for you, especially if you are breastfeeding.

6. Boost up with omega-3.

Omega-3 is an excellent boost for your back. It's an anti-inflammatory compound found in fish and nuts and is useful for keeping your back pain under control since it's known to reduce inflammation. Try taking a daily omega-3 supplement and see if it helps keep you pain-free.

You might also try white willow bark. Known as "nature's aspirin," white willow bark is scientifically proven to reduce back pain effectively. In fact, studies show that 39% of patients suffering from back pain were pain-free after taking white willow bark for a month—but it's likely best to avoid willow bark if you are breastfeeding or pumping.

Other anti-inflammatory supplements include capsaicin and devil's claw, as well as turmeric and ginger.

Before starting any supplements, check with your provider to ensure there are no issues for you.

7. Plan a weekly menu with antioxidant-rich meals.

Diet is critical when it comes to back pain. In the chaos of a new baby, it's a good idea to take a few minutes and plan meals that will reduce inflammation and fuel your recovery. Try to follow an anti-inflammatory diet, which means lots of fresh fruit, vegetables, fish, whole grains and olive oil. Specifically, antioxidant-rich foods, like leafy greens and colorful fruits, will reduce pain. Cutting processed food can also help, as these foods typically include unhealthy ingredients that flare up inflammation.

As a part of your weekly menu, you can also think of healthy snacks and drinks. For example, drinking green tea is a great antioxidant. Or try a berry smoothie in the afternoon. If you can, staying on top of your meals will help your health—and your back—in the long-run.

8. Sign up for massage therapy.

Massage therapy can have a substantial positive impact on your back pain. An expert massage therapist can use the power of touch to keep your muscles from staying stiff and tense. Massage session also helps release stress, as well as reduce pain. It's a win-win: Relaxing and good for your back.

Additionally, a massage therapist or a chiropractor can help you create a holistic care plan that includes specific information for your situation. This may include diet, exercise, essential oils, supplements, and other care areas. A professional chiropractor can make sure you're postpartum body is recovering as it should, as well as recommend adjustments.

Healing your back after giving birth can be a long road, but we hope these tips will help pave the way.

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As a former beauty editor, I pride myself in housing the best skincare products in my bathroom. Walk in and you're sure to be greeted with purifying masks, micellar water, retinol ceramide capsules and Vitamin C serums. What can I say? Old habits die hard. But when I had my son, I was hesitant to use products on him. I wanted to keep his baby-soft skin for as long as possible, without tainting it with harsh chemicals.

Eventually, I acquiesced and began using leading brands on his sensitive skin. I immediately regretted it. His skin became dry and itchy and regardless of what I used on him, it never seemed to get better. I found myself asking, "Why don't beauty brands care about baby skin as much as they care about adult skin?"

When I had my daughter in May, I knew I had to take a different approach for her skin. Instead of using popular brands that are loaded with petroleum and parabens, I opted for cleaner products. These days I'm all about skincare that contains super-fruits (like pomegranate sterols, which are brimming with antioxidants) and sulfate-free cleansers that contain glycolipids that won't over-dry her skin. And, so far, Pipette gets it right.

What's in it

At first glance, the collection of shampoo, wipes, balm, oil and lotion looks like your typical baby line—I swear cute colors and a clean look gets me everytime—but there's one major difference: All products are environmentally friendly and cruelty-free, with ingredients derived from plants or nontoxic synthetic sources. Also, at the core of Pipette's formula is squalane, which is basically a powerhouse moisturizing ingredient that babies make in utero that helps protect their skin for the first few hours after birth. And, thanks to research, we know that squalane isn't an irritant, and is best for those with sensitive skin. Finally, a brand really considered my baby's dry skin.

Off the bat, I was most interested in the baby balm because let's be honest, can you ever have too much protection down there? After applying, I noticed it quickly absorbed into her delicate skin. No rash. No irritation. No annoyed baby. Mama was happy. It's also worth noting there wasn't any white residue left on her bottom that usually requires several wipes to remove.

Why it's different

I love that Pipette doesn't smell like an artificial baby—you, know that powdery, musky note that never actually smells like a newborn. It's fragrance free, which means I can continue to smell my daughter's natural scent that's seriously out of this world. I also enjoy that the products are lightweight, making her skin (and my fingers) feel super smooth and soft even hours after application.

The bottom line

Caring for a baby's sensitive skin isn't easy. There's so much to think about, but Pipette makes it easier for mamas who don't want to compromise on safety or sustainability. I'm obsessed, and I plan to start using the entire collection on my toddler as well. What can I say, old habits indeed die hard.

This article was sponsored by Pipette. Thank you for supporting the brands that support Motherly and mamas.

Our Partners

Military families give up so much for their country, particularly when they have small children at home. Those of us who have never witnessed this kind of sacrifice first-hand could use a reminder of it once in a while, which is just one of the reasons we're so happy to see the beautiful photoshoot Mary Chevalier arranged for her husband's return home from Afghanistan.

The photoshoot was extra special because while James Chevalier was serving a nine-month deployment, Mary gave birth to their second son, Caspian.

Getting ready to meet Dad

"During the laboring and birthing process of Caspian, I was surrounded by family, but that did not fill the void of not having my husband by my side," Mary told InsideEdition.com. "He was able to video chat during the labor and birth, but for both of us, it was not enough."

While James had yet to meet Caspian, their 3-year-old son, Gage, missed his dad a whole lot, so this homecoming was going to be a big deal for him too. That's why Mary arranged for her wedding photographer, Brittany Watson, to be with them for their reunion in Atlanta.

Gage was so happy to see his Dad 

"[He] had no idea he was going to be getting to see his daddy that day," Watson wrote on Facebook. "The family met at the Southeastern Railway Museum for Gage to go on a special train ride... little did he know, he'd be doing it with daddy!"

Watson did a beautiful job capturing the high emotions of every single family member, from Gage's surprise, to the delight on baby Caspian's face. It's no wonder her Facebook post went viral last week.

"Caspian is natural, a very happy baby, but both James and I felt like Caspian knew who his father was almost immediately," Mary told Inside Edition. "He was easily comforted by me husband right off the bat and seemed to have an instant connection. It was very emotional."

The moment this dad had been waiting for 

If we're sobbing just looking at the photos, we can't even imagine what it was like in real life.

"We are all so blessed and take so much for granted," Watson wrote. "I cannot contain the joy I feel in my heart when I look at these images, and I hope you feel it too!"

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During both of my pregnancies, I was under the care of an amazing midwife. Every time I went to her office for check-ups, I was mesmerized by the wall of photos participating in what may be the most painfully magical moment of a woman's life: giving birth. But there was a painting that always drew my attention: a woman dressed in orange, holding her newborn baby with a face that could be described as clueless. The line above the canvas read, "Now what?"

I felt like the woman in the painting as I kissed my mother goodbye when my daughter was born. She came from my native Colombia to stay with us for three months. When she left, I realized that my husband had been working as usual during those first 90 days of our new life. My baby was born on a Friday and on Monday he was back at the office. (No parental leave policy for him.)


Now what? I thought. The quote "It takes a village to raise a child" suddenly started to hit home, literally.

After a few years in Miami, I had some friends, but it truly didn't feel like I had a village. Some were not mothers yet, most of them worked full-time and others didn't live close by. My nomad life left my best friends spread out in different places in the world. I found myself signing up for "mommy and me" classes in search of new mothers, immigrants like me, alone like me.

It seemed like a utopian dream to think about when my grandmothers became mothers. Both of them had 6 and 10 children and they were able to stay sane (or maybe not? I don't know). But at least they had family around—people cooking, offering help. There was a sense of community.

My mother and father grew up in "the village." Big families with so many children that the older siblings ended up taking care of the little ones; aunts were like second mothers and neighbors became family.

When I was about to give birth to my second baby, my sister had just had her baby girl back in Colombia. Once, she called me crying because her maternity leave was almost over. My parents live close to her, so that was a bonus. Hiring a nanny back there is more affordable. But even seeing the positive aspects of it, I wished I could have been there for her, to be each other's village.

The younger me didn't realize that when I took a plane to leave my country in search of new experiences 19 years ago, I was giving up the chance to have my loved ones close by when I became a mother. And when I say close by, I mean as in no planes involved.

It hasn't been easy, but after two kids and plenty of mommy and me classes and random conversations that became true connections, I can say I have a mini-village, a small collection of solitudes coming together to lean on each other. But for some reason, it doesn't truly feel like one of those described in the old books where women gathered to knit while breastfeeding and all the children become like siblings.

Life gets in the way, and everyone gets sucked into their own worlds. In the absence of a true village, we feel the pressure to be and do everything that once was done by a group of people. We often lose perspective of priorities because we are taking care of everything at the same time. Starting to feel sick causes anxiety and even fear because it means so many things need to happen in order for mom—especially if single—to lay down and recover while the children are taken care of. And when the children get sick, that could mean losing money for a working mother or father, because the truth is that most corporations are not designed to nurture families.

In the absence of that model of a village I long for, we tend to rely on social media to have a sense of community and feel supported. We may feel that since we are capable of doing so much—working and stay at home moms equally—perhaps we don't need help. Or quite the opposite: mom guilt kicks in and feelings of not being enough torment our night sleep. Depression and anxiety can enter the picture and just thinking about the amount of energy and time that takes to create true connections, we may often curl up in our little cocoon with our children and partners—if they are present—when they come home.

Now what? was my thought this week while driving back and forth to the pediatrician with my sick son. I can't get the virus, I have to be strong, my daughter can't get ill, my husband needs to be healthy for his work trip next week, we all need to be well for my son's fifth birthday. And so, it goes on. I texted one of my mom friends just to rant. She rants back because her son is also sick. She sent me a heart and an "I'm here if you need to talk."

I am grateful to have talked to her at that random postpartum circle when I first became a mother. She's a Latina immigrant like me and feels exactly like me. I will do it more, get out of my comfort zone and have—sometimes—awkward conversations so I can keep growing my own little village.

It may not look like the one I'd imagined, but still may allow me to be vulnerable even through a text message.

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Halloween is around the corner, but if you are like me you are still trying to figure out what to dress your family (especially the little ones), so here are some cute ideas inspired by famous characters. There's something for everyone—from cartoon lovers to ideas for the entire family!

Here are some adorable character costumes for your family:

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