有一半的媽媽生完小孩後，背會從有一點點痛到很痛很痛。50趴耶！ Apparently 50% of women suffer from back pain after delivering their baby. 50%!! 我們的子宮在懷孕時會擴張，腹部會分離，脊椎會被往下並往後拉緊。 Our uterus expands during pregnancy and our abs are separated which pulls the lower spine forward, straining out back. 還有，抱嬰兒、撿玩具、換尿布和不良的姿勢也沒辦法幫助我們減緩背部的疼痛。 Also, carrying the baby, picking up toys, changing diapers, and bad posture also doesn’t help with the achy back.  還記得那些在我們體內高漲的’’有趣’’荷爾蒙嗎？它幫助我們放鬆韌帶和關節，以便我們可以將嬰兒從“下面”推出來....是的，不幸的是，賀爾蒙仍然讓我們的關節保持鬆動、搖晃。 Remember all those fun hormones surging through our body to help us loosen up the ligaments and joints so that we can push out a baby from “down there”?.... Yeah, those are unfortunately, still keeping our joints loose and, jiggly?  我們的荷爾蒙大概需要6個月才會恢復’’正常’’，但是在那之前，有幾件事可以幫忙： Things will hopefully get better and back to “normal” around 6 months, but here are a few things which can help in the meantime:   -老公按摩：如果沒有老公的話老婆也可以，男朋友、女朋友、同事、專業人士、椅子、滾筒都可以，按摩按摩按摩，太爽了！你的肌肉會感謝你。 Husband massages. If husbands aren’t available. Wife massages. Boyfriend massages. Girlfriend massages. Colleague massages. Massage massages. Chair massages. Roller massages. Massages. Just massages. Oh they feel so darn good. -動一動：走路、游泳、跳舞、伸展，然後繼續走，就是走走走。現在疫情比較不方便出去，在家裡也可以動一動喔！我知道現在你最不想要做的可能就是運動，但是我保證，小小的動一動真的會讓你比較舒服一些。  Move it, move it. Walk. swim. Dance. Stretch. Walk. Walk some more. Just move a bit. Even at home you can do it! I know that’s probably the last thing you want to do when you’re feeling sore and in pain, but moving around helps.  -休息：我知道，哪來的時間休息！而且，我剛剛不是才說要動嗎？這兩個都要啦！ Rest if you can. I know. I know. When is there time?! And isn’t that contrary to what I just said above?!  Well, you gotta make time for both. Moving. And resting. -最重要的就是要好好用對的姿勢來抱寶寶，這個真的很重要。不管我們是在親餵、瓶餵、抱抱、搖寶寶、安慰寶寶、換尿布、彎腰等，我們都是在使用我們的背部。防止進一步受傷的方法，就是確保你用正確的姿勢並且使用正確的肌肉來完成上面講的所有動作。 And probably most importantly, hold your baby properly. We’re either breastfeeding, bottle-feeding, holding, cuddling, rocking, soothing, changing diapers, bending over, leaning, and overall just straining our back muscles. A way to prevent further injury is to make sure you have the correct posture and are using the correct muscles. 媽咪們辛苦了！