Complaints of back pain by pregnant women are all too familiar. Usually, many find that the 'heavy load' back pain experienced during pregnancy diminishes within two weeks after delivery, however, general or lower back pain may return as you then begin lifting and carrying your infant on a daily basis.

As the infant grows, the weight load increases and back pain can occur again - often more frequently and for prolonged periods of time.

You may also be suffering from lack of sleep and the associated stress of having a new born, which will also impede your body's natural healing processes.

Caring for an infant no doubt puts stress on your back. Initially, you may be lifting the 7-10lb (3-4kg) baby up to 50 times a day or more. By the time the child is a year old, you can be lifting and carrying over 17lbs (over 7.5kgs). Two years later, you will be lifting a 25-30 lb. (11-18kg) child - that's a lot of lifting and potential strain on your back!

Speaking at length with new mums as well as medical practitioners, BadBacks has worked out 10 helpful ways that new mums can help reduce their risk of injury and back pain. (Of course, many of these tips also work well with new dads too!)

1. Begin exercising soon after delivery to restore muscle tone to the abdominal and back muscles . While your baby is napping, take 10 minutes to do stretching exercises on the floor each day. This will help restore your hip and back flexibility. Good exercises include back extensions, sit ups, lunges and squats.
2. Try to return to your normal weight within 8 - 12 weeks after giving birth. Just taking the pram or stroller out every day can make a real difference!
3. Do not stretch your arms out to pick up the baby. Bring the baby close to your chest before lifting and make sure you avoid twisting your body.
4. To pick up your child from the floor, bend at your knees - not at your waist. Squat down, tighten your stomach muscles and lift with your legs.
5. Always remove the high chair tray when you are trying to put your baby in or take the baby out of the high chair.
6. When lifting your child up out of the cot, put the cot side-rail down and gently pull your child toward you. Do not bend over the cot side and lift your baby over the top as this can strain your lower back unnecessarily.
7. Consider using a sling or supportive hip seat to carry your baby when you are walking.
8. Do not carry your child on your hip unless supported because without support it can overload the back muscles and cause 'lopsided' and uneven strain.
9. To avoid upper back pain while breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright supportive chair or lie back in a recliner or bed (with a bed support) rather than a soft, deep couch. Also consider a supportive pillow to bring the baby closer to you.
10. Do not stand outside the car while trying to place your child in the car seat. Kneel on the back seat as you place the baby into the car seat, booster or car cradle. Consider trading in your sporty two-door model for a four-door vehicle, which will make it much easier for you to place the child in the car seat.

If you had a C-section delivery, do wait at least six weeks, or until you get the permission of your obstetrician, before you begin exercising. Additionally, the risk of back pain is greater among young, overweight women, so getting to a healthy weight for your height is important step to recovery.