How to Protect Your Back

So you’re feeling a little worn out and your body is exhausted after a long day of multi-tasking brilliance. You’ve finally climbed into bed and begin to relax as you anticipate the deep sleep ahead of you, but something is bothering you - your back. It feels achy and tired. You think to yourself, I don’t have time for this!

You’re right! Taking care of kids is strenuous but who needs the back pain? By taking a few simple steps you can drastically reduce the work your back has to do and conserve some energy too!

As a mommy, you’re constantly interacting with dependant, active, spontaneous and impulsive kids. Lifting, stooping, bending, climbing, crawling, reaching, pulling and pushing are just some of the demanding activities required every day. The risk of back injury is high and aches, pains, muscle strains and sprains are not far behind.

Kids will be kids – small and often unpredictable! So you can only truly control so much. Use the chart below to help you re-organize your space and protect your body by using the ‘Wise Moves’. It’s worth it!

Challenge - Lifting children, toys, supplies, etc.

  Wise Moves:

• Don’t lift your kids as far by helping them use a step stool to bring them closer to you.
• Position the child (or object) to be lifted directly in front of you and as close as possible; squat and wrap your arms around them, tighten your stomach muscles and use your thigh muscles to raise yourself and your child by sliding them down your body to the level where you can squat or kneel to lower them down to the destination.

Challenge - Inadequate work heights

  Wise Moves:

• Re-organize frequently used objects where you can reach them easily.Store heavy objects at waist height so you don’t have to lift them.
• Adjust diapering and similar work surfaces to waist height (if this is not possible, use a step stool to increase your height).
• Use adult-sized furniture whenever you can.
• Squat or kneel on a knee-pad if you can’t sit down next to the children.

Challenge - Lifting infants in and out of cribs

  Wise Moves:

• Do not use cribs that have floor level mattresses or those that do not have a side you can drop when putting infants in or out.
• Get you and the infant as close as possible to the crib side that is closest to you before you lift.

Challenge - Frequent sitting on the floor without back support

  Wise Moves:

• If possible, sit against a wall or a piece of furniture that supports your back.
• Sit with a little pillow in the small of your back (lumbar region) when you can.
• Be sure to stretch when you get up.

Challenge - Carrying children or heavy objects

  Wise Moves:

• Use carts and strollers.
• Let children climb up with a step stool.
• If possible, divide heavy loads into several smaller loads.

Challenge - Caring for children during active play when sudden moves may be needed

  Wise Moves:

• Avoid twisting.
• Practice turning and bending to intercept a running or falling child so the move becomes natural.
• Bend knees when pushing children in swings.
• Maintain a neutral posture when helping children on and off the equipment.