Having recently
welcomed a daughter to the family, I've been reminded of the many feelings that
come along with the new addition -
excitement, anticipation, and sleep deprivation to name a few. However, as I march, skip, and squat around
the living room with my daughter in my arms I'm keenly aware of an ache in my
back. It is incredibly common to feel
back soreness when interacting with our children and not entirely
preventable. When you consider that you
go from dealing with your own postural imperfections to then holding the
growing weight of a child it is no surprise that soreness is felt. Factor in the repetitive nature of carrying
and feeding, the awkwardness of transporting a car seat, and bending over to
pick up the child, and the risk for discomfort increases. That being said, there are things you can do
to "compete" so you feel your best.
Carry on BOTH sides
We all favour a side to carry a child on since we are hand
dominant. For example, a right-handed
mother often carries on the left to leave her right, more coordinated hand free
for use. This is a must at times but
whenever finer tasks are not being done carrying on the other side is a great
idea. This keeps the forces on
the spine and muscles more balanced which is important in preventing back pain.
Keep Things
Neutral
With respect to the
neck, avoid “craning” the neck for a prolonged period of time to look at your
child, especially while feeding.
Supporting your arms with a pillow will help with this.
Picking up children,
reaching into cribs, and prolonged holding of children takes a toll on your low
back. Hinge at your hips, bend your
knees, and keep your back straight. Also,
when standing and holding your child for a length of time, avoid over-extending
your low back in an attempt to better balance the load of the child, as this
can compress and eventually irritate the joints of your back. Combining “neutral” spine positioning with
bracing (described below) will make you injury resistant.
Brace
Bracing is the act
of maintaining a mild abdominal contraction in order to support your low
back. With your spine straight (i.e.
neutral) contract your abdominal muscles slightly, making your stomach firm. You should be able to breathe evenly while
bracing so if you can’t talk or breathe you are doing it too intensely. Performing a “brace” with a straight back
while holding or prior to picking up your child will go a long way.
Don’t Combine
Movements
Lifting and twisting
at the same time is a common cause of low back injury. Now picture yourself putting your child in a
car seat. Try to separate the lift and twist
by stepping up into the vehicle….and don’t forget to brace! Move your feet to turn your body instead of
asking your back to rotate.
Take Breaks
While your child is
napping or playing independently, make it a priority to do 5 to 10 minutes of
stretching/exercises to offset some of the muscle tension that has set in. Stretching your chest and neck, as well as
strengthening your core muscles, can help you avoid aches and pains and give
you an energy boost.
This article is for
general information purposes only and is not to be taken as professional
medical advice. If you experience neck
or back pain that lasts more than two to three days, contact a licensed health professional
for an evaluation. For more information visit www.nhwc.ca
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