For example, if you are a parent, there are many specific situations that can cause back pain. And if you know what they are, you can try to avoid them or change the way you do something, such as the way you hold or lift your baby.
Here are 10 tips that can prevent back pain for parents with young children
Use the baby carrier correctly
- If you are carrying a baby in a front pouch, pull it as high as possible.
- Make sure your baby is also very close to you, which means the baby carrier should be tight. This will reduce the tension in the back area.
- When the baby weighs about 20 pounds, carry the baby carrier on its back. If it becomes too heavy, but you continue to wear it in front of you, it can cause back pain.
Stay comfortable while breastfeeding
- Sit in a chair that gives you good back support.
- Instead of bending over to reach the baby’s mouth, bring his mouth to you. You can use pillows or blankets to support your baby and bring him closer to his chest.
Be careful when lifting your baby out of bed
- Before you start lifting it, pull the baby closer to his chest. This way you won’t have to stretch your arms.
- Do not bend your back to lift the baby. Instead, bend your hips. Tighten your core muscles and use your legs to lift your baby.
- Do not bend over to lift your baby off the floor
- Go in a squat position and tighten your stomach muscles.
- Place the baby as close to the chest as possible to avoid extending the arms.
- Use your leg strength to lift it.
Be careful how you get the baby out of a high chair
- When you put or remove the child from a high chair, remove the tray. This way, you will not have to tighten to try to place the child in the narrow space between the tray and the back of the chair. Also, you will not have to lift the baby over the tray when you take him out.
Try not to get hunched over when using a stroller
- Keep your back straight when pushing the baby stroller. If you bend, your back muscles will tense up and may cause your spine to misalign.
- To put your child in or out of the stroller, take a squat.
Be aware of your posture when playing with your child
- When playing with your child, it is easy to forget that you have to sit with your back straight to avoid back pain. However, try to pay attention to your posture and also keep your head and neck above your shoulders.
Do not hold the baby on one hip
- It may seem easier and more comfortable to hold your baby on one hip. However, when you put your child’s weight on one side of his body, this can create an imbalance and lead to back problems.
- Therefore, it is better to hold the baby on his chest and hold him with both hands.
Sit in the back seat of the car when you put your child in the car seat
- The car seats are heavy, so don’t try to put them in the car with the child already in the seat. Instead, fix it first and only then place the baby in it.
- Don’t sit outside the car when you put your child in the car seat. You can sit in the back seat with the baby in your lap, then you can sit him in the chair.
Choose baby equipment with the right height
- To avoid bending over while changing diapers, choose a changing table that is taller than your waist. To add more support, you can put one foot up on a chair or a lower drawer.
- In general, if your back is causing problems, choose baby equipment that is higher, not at ground level. For example, instead of a bouncer, you could buy a baby swing.