If you are a mom and you are feeling pain in your thumb or wrist when you lift your baby feed your baby or even hold your phone it is probably because of a condition called De Quervain’s Tenosynovitis. This is an overuse injury of the thumb tendons that happens because of the movements you make when you take care of your baby. At PhysioResource the physiotherapy clinic in Gulberg our specialists often treat new mothers from Johar Town and nearby areas who have pain in their thumbs and wrists. This pain usually happens because of lifting your baby all the time holding your baby in positions and not having enough support for your wrists.. The good news is that if you get physiotherapy early learn how to lift your baby correctly do exercises to strengthen your tendons and correct your posture you can reduce the pain and prevent long-term damage to your wrists.
At PhysioResource our specialists help mothers with thumb and wrist pain using rehabilitation programs that are based on evidence and designed to help them get better safely.
Why New Mothers Get Thumb and Wrist Pain
Being a mother means you have to do a lot of tasks that can put stress on the small tendons in your wrist and thumb. When these tendons get inflamed it can be painful to do things.
Here are some common reasons why new mothers get thumb and wrist pain:
- Lifting your baby using your thumb and wrist all the time
- Holding your baby with your wrists bent for a time
- Having poor posture when you breastfeed
- Having ligaments after pregnancy
- Having muscles in your forearm
- Using your phone while you feed your baby
At PhysioResource we see that when new mothers get physiotherapy early they get better faster and can take care of their babies more comfortably.
Also, read: Wrist and Thumb Pain from Phone Use: Night Routine Reset
Symptoms New Mothers Should Not Ignore
Here are some symptoms that you should not ignore:
- Pain near the base of your thumb
- Pain in your wrist when you lift your baby
- Swelling around the tendon in your thumb
- Weak grip
- Pain when you twist jars or hold things
If you do not get treatment this condition can get worse. Make it hard for you to do everyday things.
Exercises for Thumb and Wrist Pain
These exercises are commonly recommended by physiotherapists at PhysioResource:
1. Thumb Stretch: gently pull your thumb away from your palm for 15 seconds.
2. Wrist Flexor Stretch: Stretch your wrist downward.
3. Wrist Extensor Stretch: Stretch your wrist upward using your hand.
4. Thumb Opposition Exercise: touch your thumb to each fingertip slowly.
5. Rubber Band Thumb Resistance: Put a rubber band around your fingers. Open your hand.
6. Wrist Circles: rotate your wrist slowly.
7. Grip Strength Exercise: Squeeze a ball for 10 seconds.
8. Forearm Strengthening: Lift a weight with wrist support.
9. Tendon Gliding Exercise: move your fingers slowly between a fist and an open hand.
10. Baby-Lift Practice Exercise: Practice lifting your baby using your forearm instead of your thumb.
Tips for New Mothers to Prevent Wrist Pain
Here are some tips to help you prevent wrist pain:
- Lift your baby using both arms of just your thumb.
- Keep your wrists in a position when you feed your baby.
- Use a breastfeeding pillow for support.
- Do not use your phone much while you feed your baby.
- Apply ice to your wrist for 10 minutes if it swells.
At PhysioResource we teach mothers how to handle their babies safely to prevent further injury.
Role of Nutrition in Recovery After Pregnancy
Recovery after pregnancy is not about doing exercises. Nutrition also plays a role in helping your tendons and muscles heal.
At PhysioResource we have a nutritionist who helps new mothers stay healthy. Here are some diet tips:
- Eat protein- foods to repair your muscles.
- Eat foods that have omega-3 to reduce inflammation.
- Eat foods that have calcium and vitamin D to make your bones strong.
- Drink a lot of water to help your tissues recover.
- Eat a diet to have energy after you give birth.
This approach to physiotherapy and nutrition helps new mothers recover faster.
If you are feeling pain in your thumb or wrist when you lift or feed your baby physiotherapy can help you get better quickly.
PhysioResource is known as the physiotherapy clinic in Gulberg Lahore. We provide treatment for pain after pregnancy wrist injuries, back pain, and sports rehabilitation.
Our clinic offers:
- Evidence-based physiotherapy treatments.
- Rehabilitation programs for mothers.
- Female physiotherapist for women patients.
- Home physiotherapy services.
- Integrated physiotherapy and nutrition support.
If you are a mother and you have thumb or wrist pain when you lift or feed your baby getting physiotherapy early can prevent long-term damage to your tendons.
Book your 15-minute consultation at PhysioResource today and get treatment from the best physiotherapist in Lahore.
Author
Dr Ahmad Bilal is a Doctor of Physical Therapy and a rehabilitation specialist at PhysioResource Gulberg Lahore. He specializes in pain, recovery after pregnancy, wrist injuries, and evidence-based physiotherapy treatment. Dr Ahmad Bilal is committed to helping patients recover safely and regain strength through personalized rehabilitation programs.
