Did you know that 57% of new mums and 27% of new dads suffer with new aches and pains such as back and neck pain after becoming a parent?
And it’s not surprising, given that the research by the British Chiropractic Association revealed the top causes for back and neck pain in parents were as follows:
- 65% as a result of lifting and carrying their child
- 39% due to the strain of carrying extra bags
- 36% because of disturbed sleep
What’s more, the research found back pain in parents has also prevented more than 55% from lifting or carrying their child at some point.
Now, while this might sound like bad news for parents, the good news is that there are lots of simple steps you can take to protect your back and neck health. So if you want to find out more about how to avoid back pain as a parent, read on.
Carrying your baby
Carry your baby as close as possible to your centre of gravity – across your back or front with a carrier / sling or papoose is best. Select a carrier that ‘criss-crosses’ at the back if possible, so baby’s weight is distributed more evenly. If carrying your baby without a sling or carrier however, make sure you keep your spine straight and the baby’s weight close to your body. Try to avoid carrying your baby on your hip, but if you do, make sure you swap sides regularly.
Carrying toddlers
As your baby grows, lifting and carrying gets more difficult. For carrying a long way, a backpack carrier is best as it distributes the weight evenly across your back. Make sure you have the shoulder straps firmly tightened and click the waist strap into place. There are carriers that take the weight onto the hips, but make sure you use them with your spine straight.
Pushchair posture
A pushchair or pram with adjustable height settings is ideal, as it can be moved to suit your own height and that of anyone else who will be pushing it. This in turn will help you maintain a good posture. In terms of picking the right height, you should be able to walk upright with a straight spine and hands resting at a comfortable height while pushing the pram.
Feeding posture
Feeding a child in a high chair can place strain on your back. Avoid this by sitting as close as possible in front of your child when feeding them. If possible, adjust the height of the chair too so that you are able to feed them with a straight back, rather having to lean in. For tips on how to avoid back pain as a parent of a newborn, check out our Posture Feeding Tips for Parents blog.
Carrying bags
Parents of babies and children inevitably carry heavy bags. Using a rucksack style bag is best as it helps you can spread the weight evenly across your back. Check the straps are tightened so that the load is held against your back and only carry around what you absolutely need. If you only have a single strap bag, wear the strap across your body to help spread the load.
Carrying car seats
When buying a car seat, look for one that it is easy for you to carry – remember the total weight you will be lifting will be the car seat and baby combined. Most people carry the car seat like a basket on the crook of their elbow, but this can put strain on your back, shoulder and hips. To avoid unnecessary strain, watch this video on how to carry a car seat.
Getting your child in and out of the car
Rotating car seats are the best option for avoiding back pain as a parent as you can easily turn the seat to face you when getting your child in and out of the car. However, if you aren’t able to have a rotating car seat, here are some tips on how to minimise strain on your back. When taking the child or child and car seat out of the car, open the door as wide as possible and try and get as close to the car as possible while bending both your knees. When putting your baby into the car, you should hold them close as you move towards the vehicle. Try to keep your back straight and only bend your knees when you have got as close to the car seat as possible. Once in position, you can reach out to put the baby in the seat. If you’re carrying the baby in a car seat, rest the car seat on the edge of the seat of the car first. This takes the strain off you and you can then manoeuvre it into position within the car, keeping your knees bent and back straight. And once your child is a bit older, where appropriate, encourage them to get into the car seat independently as it will save your back a lot of strain.
Bed time
Make sure that there is plenty of room around your cot so you can easily access it without needing to twist or strain. You may also want to consider buying a cot with a drop down side and a base that moves up and down, so you don’t have to bend too low when putting the child to sleep. The less you have to lift and lean to put your child into the cot, the better. A 5kg weight at your chest equates to five times that amount at arm’s length so placing your child in the cot, whilst keeping them as close as possible to you, is best for your back. You should be placing them straight across onto the mattress, rather than lifting up and over high side bars.
Play time
Make sure you get down to your child’s level, rather than bending over when playing. If sitting on the floor to play with your baby/toddler, try sitting on a cushion to help support your back and keep it straight. Avoid spending too long kneeling down as this can put pressure on the knees, but if you are kneeling, keep your back straight. In any position, it is easy to get absorbed in what you and your child are doing but try to remember to change position regularly. And when it comes to picking toys up, watch and learn from your child, by bending your knees and squatting rather then bending from the waist.
We hope these tips help you keep back pain and neck pain as a parent at bay, but if you need any more advice from us on the subject or would like to book in for a check up, please just call us on 0117 972 3518.