Parenting without Pain and injury: tips to help new parents
A new baby is exciting but it can also be taxing on the new parents’ bodies. Your body is put under new stressors and situations, perhaps in ways it has never been in if you’re a first-timer. Lifting and holding a child (sometimes for hours), picking up toys off of the floor, and carrying a carrier are normal everyday tasks. Babies may look light, but constant lifting can cause problems. According to the American Academy of Orthopedic Surgeons, postpartum parents may lift their child, who usually weighs between seven and 10 pounds, up to 50 times a day. Improper mechanics while doing these basic things over time can create aches and pains. Here are a few tips on the mechanics of daily tasks that will help ease the strains and stresses of parenting.
Carrying/Holding Your baby
Holding or carrying a baby can sometimes lead to shoulder and neck pain if the task is not done correctly. Make sure your shoulders are relaxed and away from your ears. When we’re tense, our shoulders creep up (towards our ears). By keeping your shoulder down and relaxed, it can help reduce compression pain in your neck and upper trapezius (muscle that starts at the base of your neck and goes across your shoulders and extends to the middle of your back). Another great additional tip is to look up occasionally (we know it’s hard to look away from that sweet little face), to reduce the potential for neck pain.
Standing with baby
When carrying baby while standing, you should always hold him or her close to your body and balanced in the center of your body. Avoid holding your child in one arm and balanced on your hip. When holding the child on one side of your body, shift frequently from one side to the other to avoid straining one side disproportionately. Keep your core muscles tight. With every position, aim to stay evenly balanced.
What not to do: Try not to let your knees lock. Avoid holding any one position for a long period of time.
Changing Table
Before placing the baby on the changing table, it is essential to keep him or her at the center of your body and you should have all items you need within reach. The table should be at the appropriate height for you. Best table placement and height is directly in front of and slightly below the elbows. This helps avoid bending and twisting. You can use the table to reduce the strain on your low back even more if you position your hips against a stable table and focus on hip hinging verse bending over. This reduces stress to the lumbar spine (or lower back) and paraspinal muscles (three muscle groups that support your back). Notice if your shoulders are rounding forward and you’re hunched over baby at the changing table. The hip hinge will help this posture. If you notice your hunched over, reset by squeezing your shoulder blades and tightening your core.
Feeding Baby (Seated)
Don’t underestimate the importance of pillows. Using a good supportive pillow(s) under your arm when feeding (bottle or nursing) or cuddling baby can reduce stress in arms and shoulders. And just like with carrying, remember to look up occasionally. Your neck will thank you for it. There are specialty pillows you may want to consider (boppy and breast friend are a few examples).
Picking up baby from the floor
It is probably best for you to get up first and then pick your baby up. To protect your back make sure you squat down and hold the baby close to your body, rather than bending over with straight legs and lifting with your back. Or you can do the “half kneel” technique. First, kneel close to your child on the floor. Grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, get to one knee, push with your legs, and slowly return to the standing position.
Picking up Toys (From the Floor)
While straightening up and picking items off the floor, keep your head and back straight, and while bending at your waist, extend one leg off the floor straight behind you. You can also use the half-kneel technique discussed above if several toys are within the same space.
Lifting the baby Out of the Crib
As you lift baby out of the crib, keep your feet shoulder-width apart and knees slightly bent. Arch your low back and, while keeping your head up, bend at your hips. With your core tight, grasp your child and hold him or her close to your chest. Straighten your hips so you are upright, and then extend your knees to return to a full stand. When lifting and holding a child, keep your wrists in a straight, neutral position – think of a handshake. To return your child to the crib, use the same technique, and always remember to keep your child close to your chest.
Carrying infant seat
Lift with two hands. Carry the car seat in front of your body. Try looping your whole arm through the handle (and holding on the base of the seat) rather than lifting it with one hand.
Avoid carrying the seat on one side of your body (or if you must, make sure to switch sides frequently). Avoid lifting and carrying with one hand; that puts a lot of weight onto your wrist and shoulder and causes your posture to bend sideways to compensate.
Key takeaways
Body posture and awareness of weight distribution are the keys to avoiding injury.
- Carry loads close to the body and centered, rather than off to one side.
- Bend at your knees – not at your back.
- Make multiple trips to and from the car if you have several bags.
- Awareness is step 1!
We are here to help!
As a new parent, taking care of yourself is important not only to keep yourself healthy but also to remain physically able to care for your child. You can’t pour from an empty cup so be sure to fill yours with a sound, able body! We can help you. Whether you had a tough labor and delivery or noticed pains aren’t going away like they used to, schedule a free assessment!