We love our babies; we really do. The day we become parents is a momentous milestone that changes life forever. But cute as they are, little ones definitely come with a lot of heavy gear and new ways to contort your body as you pick them up, rock them, cuddle them, put them to bed and strap them into car seats multiple times a day.
In the clinic, we often see parents with spine issues from everything that comes with having young kids,” says Patrick, our practice owner and lead chiropractor. “With nappy bags, buggies, strollers, car seats, and the constant carrying, it’s easy to end up straining your back without realising. For parents, particularly new mums and dads, this constant lifting and bending can cause discomfort, or even lead to injury if not kept in check.”
When we hold babies, especially in one arm, for extended periods of time (parents so often hold on one side so they can do things with the other hand), it can throw our body off balance. This uneven weight distribution often leads to poor posture as the body tries to compensate, putting extra stress on the spine, shoulders, and hips. The strain is even more pronounced if you’re carrying a heavy nappy bag on one shoulder or awkwardly lifting a bulky car seat in and out of the car. Over time, this can lead to muscle imbalances, joint problems, and even nerve compression. Unfortunately, the repetitive nature of these activities just makes it worse. Regularly bending over to pick up a child or carrying heavy gear can cause micro-injuries to the muscles and ligaments in your back. If these don’t heal, they can lead to chronic issues.
So what can we do? It’s hardly possible to let babies fend for themselves. While some things are unavoidable, it’s good to be aware of the actions that are within our control.
Use proper lifting techniques
When picking up your baby or toddler, especially from ground level, bend your knees and squat down rather than bending over from the waist – we all remember those ads which said “don’t use your back like a crane”. This allows your leg muscles, which are stronger than your back muscles, to do most of the work. Remember to hold your baby close to your chest when lifting to keep them safe.
Shift hips
Carrying your baby or nappy bag on one side can create muscle imbalances. To avoid this, switch sides regularly or use baby carriers that distribute the weight evenly across your back and shoulders. Slings and wrap carriers can be really ergonomic if worn correctly.
Choose the right baby gear
Opt for lightweight strollers, car seats, and nappy bags to reduce the amount of heavy lifting. Look for gear with adjustable handles and straps so that you can set them at the correct height for your body, helping to maintain a neutral spine when pushing or carrying.
Stretch and strengthen – when you can!
Incorporating simple stretches and core-strengthening exercises into your daily routine can help keep your back strong and flexible, but we know that can be easier said than done when you have a little one. Even ten minutes of yoga from YouTube or pilates can be helpful, if you have the energy. Or some quick exercises while the kettle is boiling and the little one has gone down for a nap.
Store things cleverly
Instead of stretching or contorting to reach your baby’s things, keep items within easy reach – if space in your house or car allows. If you’re changing nappies on a table, make sure the supplies are right next to you to avoid unnecessary bending and twisting.
See a chiropractor for regular check-ups
Obviously we think a visit to a chiropractor can help maintain good spinal health and address any imbalances or misalignments before they turn into serious issues. Regular adjustments can also relieve tension in the muscles surrounding the spine and improve your overall posture. So do book in with us when time allows. We know you love your little ones but you have to take care of yourself so you can be a good parent to them too
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