How to Prevent Back Injury While Caring for a Newborn

Back pain can be an occupational hazard of parenthood. Whether lifting your baby from a car seat or stroller, or bending over the crib or changing table, you are at risk of back injury and discomfort if you are not careful. The lack of rest with a new baby in the household only makes matters worse. Lifting and carrying an infant many times a day can put added stress on already tired muscles and joints, making you more susceptible to injury.

Instructions

Exercise

1. Exercise regularly, targeting the muscles of the legs, mid and upper back, shoulders, and arms. Strengthening these muscles is important, as they help to support anything that you hold in front of your body.

2. Walking and swimming are good exercise since both help to tighten the muscles of the back and abdomen. Water aerobics can help you to maintain strength and flexibility as well. Working out in water puts minimal strain on the joints and the back. Exercising for about 30 minutes two or three times each week can help keep your back strong and healthy.

3. Avoid awkward and extreme positions, including twisting your body. Back problems often develop from weakened muscles made worse by the strain of repetitive bending and stretching. Keep in mind, too, that as your baby grows, the weight of the load that you are lifting and carrying on a daily basis will be increasing.

4. Position your baby close to your chest before lifting. Always remove the high chair tray and put down the crib rail. Do not bend over and lift the baby over the top. And don’t carry your child on your hip. It may seem easier at first; however, this position puts a lot of strain on your back muscles.

5. Kneel on the back seat of your vehicle when putting your baby in her safety seat. Do not stand outside the vehicle and lean in.

6. Bend at your knees not at your waist whenever you pick up your child from the floor. Tighten your stomach muscles as you squat down and lift with your legs. Keep in mind that by the time your baby is a year or two old, you will be lifting a 25- 30 pound weight.

Tips & Warnings

• Practicing good posture contributes to a healthy back. Proper posture prevents over-straining the muscles, allowing the body to use less energy. It's important to distribute the body weight evenly on both hips.

• Sleeping on your side can help to prevent back pain. Use good quality pillows to support your head and neck. Bend your knees and put a pillow between them.

• Losing weight will help to lighten the load that your back has to carry every day.

• You should see your doctor if back pain lasts for more than three days and is accompanied by symptoms such as bowel or bladder problems, which begin with the onset of back pain; pain that moves into your legs; feelings of numbness or weakness in one or both legs; or constant pain that worsens when you lie down.