You've been a new parent for 10 weeks! 👏

Medically reviewed by Carissa Stephens, RN, CCRN, CPN & Adda Bjarnadóttir, MS, LN

When your ID says 33 years old but your back pain says… eh, more like 85

Carrying a baby around for hours each day can really do a number on your back. And even though your baby isn't terribly heavy yet, you’re probably starting to feel the effects of walking around with them in your arms anyway.

Not to mention that your pelvic floor has been weakened during pregnancy and, as a result, the muscles your body normally relies on to bear the burden of carrying weight aren't quite up to the task these days.

You may not only be feeling pain in your back at this point, but also in your hips and maybe even in your hamstrings. Ugh — the Triple Crown of pain.

There are a few things you can do to make things a bit easier on your body.

The first thing you could try is using a carrier instead of always having your baby in your arms. There are plenty of carriers that provide a more ergonomic carrying experience and you'll feel some relief pretty soon after you start using them. Plus — your hands will be free to do other things. Bonus.

Try also doing some back-focused yoga or other stretches that are designed to ease the pain in your back and hip area.

See if you can find a good Pilates studio in your area. Pilates is a good way to build up strength again in your core, but at this point it's still best to find an instructor who understands how to work with someone in postpartum recovery.

Let's talk about — child care

If you haven't already thought about your long-term plans for child care, this is the week to get on it.

What kind of child care you need and how often you’ll need it is entirely dependent on your situation.

If one of you is going to be at home with the baby every day, you may still want to find a sitter for nights out. If you and your partner both work full time, you’ll probably want to look into either finding a nanny or a good day care provider in your area.

Make sure that you take an honest look at the reality of your personal situation and your needs. Is your job demanding and sometimes you get stuck at work late? Do you have a commute that’s sometimes unpredictable? Is there anyone who lives nearby who can pick up your child from day care if you’re running late?

Having a nanny means there's less worry involved if you do end up running late here or there, but it can also be more expensive.

Family day cares or child care centers often have pretty strict pick-up times, but some may offer later options for an additional fee. Some families work out a nanny share situation with another family to help lower the costs.

There are many ways to handle child care, so figure out what works best for you and your family.

Once you feel like you know what you need, begin to interview prospective child care providers and see how they gel with you and your baby. This is one of the more important decisions you'll make, so don't rush it. When you run off to work in the mornings, you want to feel secure in the knowledge that your baby is with someone you trust.

And, we know what you're fretting about over there. Don't worry — no matter how amazing your child care provider is, your baby will still love you more. We promise.

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Eat

Anti-inflammatory eats to reduce inflammation. Certain foods help fight inflammation — a baddie that can make your pain feel a whole lot worse.

Lemon, Garlic, and Herb-Baked Salmon. Both the garlic and omega-3s from the salmon in this recipe may help combat inflammation.

Cherry Almond Oat Bread. With delicious inflammation-fighting cherries, this bread is the sweet treat you need.

Drink

Carrot Ginger Turmeric Smoothie. Turmeric is another solid inflammation fighter.

Watch

Yoga for Lower Back Pain. Check out part one of a two-part series of yoga classes that are focused on stretching and relaxing your back, hips, and hamstring muscles.

Shop

Ergobaby Carrier. If you don't already have a carrier that you love, check out the Ergobaby. It's a favorite among parents for its ergonomic design.

Do

Research child care options.

Come up with a list of interview questions for child care providers.

Your baby at 10 weeks

You may have started to notice that your baby is developing a bit of a routine these days. They may wake up around the same time in the morning, play around the same time, eat around the same time, and head off to napville around the same time each day. OMG, it's happening!

It definitely might be! But, don't worry if it isn't and don't get bummed out if the routine that’s developing gets thrown off randomly every few days.

Your baby is still working out the world around them and that little body is still growing rapidly and has different eating and sleeping needs on any given day.

You can try to establish a routine by being consistent with when you put them in their crib (even if they don’t sleep) and when you play with or bathe them.

Don't push anything too hard, because that will only lead to frustration for both of you. Some real routine will develop eventually. Until then, let baby take the lead and do your best to follow along.