Parents of newborns lift and put down their children multiple times a day. New moms and dads deal with frequent diaper changes and late night feedings but many are not prepared for the physical manifestations of carrying and holding infants hours at a time.
The International Chiropractic Pediatric Association, women who have recently had a baby have an increased risk of back pain as well as injuries. While the body relaxes muscles and ligaments during pregnancy, after childbirth, when everything is expected to return to its normal state, constantly lifting babies, handling car seats and picking up baby toys and supplies increases the risk of discomfort.
While it may not seem like much in the beginning, as the weight of the child increases, it's important parents use proper lifting techniques to minimize back strain. "Initially, mothers may start off lifting their child of seven to 10 pounds numerous times per day. Slowly, the weight load increases and if the proper lifting techniques aren't used, this can lead to back strain," explains Dr. Sabrina Strickland, an orthopedic surgeon and a spokeswoman for the American Academy of Orthopaedic Surgeons, said in an academy news release (via US News).
Back pain is a common complaint of new parents but don't fret because there are steps you can take to relieve and minimize the pain associated with carrying your baby.
Below are ways to minimize the risk of back pain brought about by parenting:
- Get The Right Gear - Find a baby "front pack" that you are comfortable with. This will come in handy when you're walking around. Avoid carrying your child on your hit because it puts a burden on the back muscles.
- Healthy Diet - In order to be physically prepared to meet the challenges of childcare, parents are recommended to focus on healthy eating that will enable them to return to normal, healthy weight within six months of birth. Additionally, carrying excess weight can worsen back pain.
- Stretches - Manual and physical labor is a large part of parenting, which can bring about muscle and joint pains. Parent.com recommends stretching that targets sore spots.
- Observe Proper Carrying Techniques - Mind the way you carrying your child. Avoid picking up your baby with outstretched arms that burdens your back. Instead, lean forward, bring your baby close to your chest and lift using your legs and back. Refrain from twisting your body.
Below is a quick video that offers some exercises that parents can do at home to get some relief from lower back pain
