Back pain is one of the most common reasons people go to the doctor and, fortunately, it can be prevented. For example, if you’re a parent, there are many specific situations that can cause your back pain. And if you know what they are, you can try to avoid them, or change the way you do something, like the way you carry your baby.
Bright Side thinks that being a parent and back pain don’t have to go together. And we hope that our tips will help you!
1. Use the baby carrier correctly.
- If you’re carrying the baby in a front carrier, pull them up as high as possible.
- Make sure that the baby is also very close to you, which means that the carrier should be tightened. This will reduce the strain on your back.
- When your child starts to weigh around 20 pounds, switch to wearing them on your back. If they get too heavy, but you continue wearing them on your front, it can cause lower back pain.
2. Sit comfortably when breastfeeding.
- Sit in a chair that provides you with good back support.
- Instead of leaning over to reach the baby’s mouth, bring their mouth up to you. You can use pillows or blankets to prop up the baby and bring them closer to your chest.
3. Be careful when lifting your baby from their bed.
- Before you start lifting, pull your baby closer to your chest. That way you won’t have to stretch out your arms.
- Don’t bend at the waist to pick your baby up. Instead, bend at your hips. Tighten your core muscles and use your legs to lift the baby.
4. Don’t bend over to pick your baby up from the floor.
- Go into a squat position and tighten your stomach muscles.
- Place the baby as close to your chest as possible to avoid extending your arms.
- Use your leg strength to lift them up.
5. Make it easier to lift your baby from a high chair.
When you put your baby in or take them out of a high chair, remove the tray. That way, you won’t have to strain to try to place your baby in the narrow space between the tray and the back of the chair. You also won’t have to lift the baby up and over the tray.
6. Try not to slouch when using a stroller.
- Keep your back straight when pushing your baby’s stroller. If you slouch, it can strain your back muscles and cause spinal misalignment.
- To put your child in and take them out of the stroller, get into a squatting position.
7. Be aware of your posture when playing.
When you’re playing with your child, it’s easy to forget that you have to sit with your back straight to avoid back pain. However, try to be mindful of your posture, and also keep your head and neck above your shoulders.
8. Don’t carry your baby on one hip.
- It might seem easier and more comfortable to hold your baby on one hip. However, when you put the weight of your child on just one side of your body, it can create an imbalance and lead to back problems.
- That’s why it’s better to hold your child against your chest and support them with both hands.
9. Sit inside the car when putting your baby in their car seat.
- Car seats are heavy, so don’t try to put them in the car with the baby already in the seat. Instead, secure the seat first, and only then place the baby inside.
- Don’t stand outside when you’re putting your baby in the car seat. Because the safest seat for them is in the middle, you can sit down on one of the side seats with your baby in your lap, and then place them in the baby seat.
10. Choose baby equipment with an appropriate height.
- To avoid bending down when you’re changing diapers, pick a changing table that’s higher than your waist. To add more support, you can put one foot up on a stool or a bottom drawer.
- In general, if you’re concerned about your back health, choose baby equipment that’s higher off the ground. For example, instead of bouncers, you could buy a baby swing.
When you spend time with your kids, in what situations do you start to notice back pain? What helped you to prevent or minimize it?