By Morgan Clark - Pelvic Floor Physical Therapist, at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

At Empower Your Pelvis, we often recommend baby wearing to our patients. It’s a fantastic way to bond with your baby while staying hands-free, so you can tackle everyday tasks, whether that’s around the house or out running errands. We know you'd love to spend every moment cuddling or watching your little one sleep, but let's be real—life keeps moving, and things need to get done! From a physical therapy perspective, we want to share two essential tips to ensure you’re baby wearing safely and ergonomically.

Tip #1: Posture is Key

During pregnancy, your body naturally adapts to carry your baby’s weight in front, causing your hips and shoulders to shift backward, creating an exaggerated “sway back” posture. After delivery, this posture can linger. A “sway back” means that your ribs flare out, and your pelvis tilts forward, often due to core weakness.

Understanding Rib Positioning

Your ribs play a crucial role in breathing and posture. When you inhale, your ribs should expand like an umbrella, and when you exhale, they should depress. To support your posture and core, your ribs need to be slightly depressed, which helps stabilize the upper abdominal area.

Correcting Pelvic Tilt

During and after pregnancy, we often see the pelvis tilt forward, almost like a bowl of water tipping towards your toes. Ideally, we want a neutral pelvis—where no water is “spilling.” This neutral position means your pelvis is more aligned with your rib cage, creating better core stability.

By bringing your ribs down and your pelvis up, you form a stable core system that supports your pelvic floor, low back, and diaphragm. Once you’ve achieved this alignment, you’ll be in a much better position to baby wear safely and comfortably.

Tip #2: Ease into Baby Wearing

While baby wearing can be a game changer, don’t jump into wearing your baby for long stretches right away. It’s common for new moms to feel the pressure to get back to their routine quickly, but overdoing it early postpartum can lead to issues like back pain, vaginal pressure, or spotting.

Think of it like this: if you haven’t gone for a run in nine months, would you suddenly go out and run five miles? Probably not, because your body would scream, “What are you doing to me?” The same goes for baby wearing. Start slow—maybe 30-60 minutes at first—and listen to your body. Increase the time gradually based on how you feel.

The Bottom Line for Postpartum Baby Wearing

1. Posture: Focus on aligning your core and pelvic floor for a stable foundation.

2. Schedule: Start with short sessions and gradually build up your stamina.

By following these tips, you’ll set yourself and your baby up for a safe and comfortable baby-wearing experience.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Join the Body After Birth Program

Are you ready to take control of your postpartum recovery and tackle the challenges caused by pregnancy and childbirth? The Body After Birth program offers the comprehensive support you need to heal, strengthen, and thrive. Join today and start your journey to feeling your best, both inside and out!

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)