I was recently invited to speak to a group of moms on how to protect their backs during daily activities with their children.
New mothers face many challenges adjusting to this new stage of their lives. One problem that is commonly experienced, but often ignored, by new mothers is back pain. It is estimated that 80% of new mothers will experience back pain at some point during the first year of their baby’s life. This is due to many factors, including changes that occurred during pregnancy, hormonal changes, weight changes and most importantly carrying your new baby.
As the baby grows and increases in weight, the stress placed on a mother’s back and neck will increase and may contribute to further back pain.
Below are some tips and advice to prevent back pain during everyday activities with your children.
· Feeding – Sit comfortably with feet flat on floor and adequate back support. Ensure that you are comfortable and not leaning forward while you are feeding.
When breast-feeding, support the baby with pillows under your arm. Bring baby to you, not the other way around
Always remove the high chair tray before putting baby in/taking baby out. This seems insignificant but will prevent the stress placed on your back caused by holding the child away from your body.
· Changing
Changing table should be at chest height. Have everything close to you at arm’s reach so that you don’t need to twist your body.
· Carrying
Hold baby close to your body and try to swop sides so that you are not always carrying your baby on the same arm.
When lifting the child (or toys) off the floor, bend your knees and not your hips. Always keep your back straight.
· General
Stretch daily and try to do some form of exercise every day, even just a short walk.
Try to maintain a healthy weight
Use heat to ease back pain
Listen to your body and don’t ignore pain
If you would like any more information or advice on your specific pain, please contact me.
