By Kate Williams Jan 18, 2019
Postpartum back pain is very common in women, thanks to hormones, restless nights, nursing, and the pain of labor and delivery. But unfortunately, for a lot of parents, back pain doesn’t end during the newborn phase. Think about how many times you pick your kids up and put them down in any given day (including the days when they insist on walking the whole way through the zoo only to get tired at exactly the halfway point). Or what about all that twisting and turning your back does wrangling them in and out of car seats?
Your back is your body’s powerhouse, and chasing after busy toddlers is enough to make it go completely out of whack, causing pain that can spread to the rest of your body.
So, what can you do about it?
The good news is you don’t have to resort to drastic measures. You can still pick up your toddler and carry her around the zoo when her little legs give out. You just have to be a little more mindful of how you move your body. Here are some ways to ease your postpartum back pain, whether you have a baby or a toddler (or both!)
Hold your baby in the center of your body
Instead of holding your child on a hip, hold her directly in front of you. You can keep her legs wrapped around your waist if she’s facing in, or you can have her centered facing out in front of you if she’s in an ergonomic baby carrier, like the Mamapod baby carrier. This position keeps your back neutral, in its natural alignment, reducing tension on your hips and back.
Lift your baby with your legs, not your back
If you’re experiencing lower back pain, you might be lifting your toddler the wrong way. A lot of parents curve their backs as they lean over to pick up their baby or toddler. This places strain on your shoulders and your lower back since that’s where your lifting from.
To ease your back pain, use your legs instead of your back to pick up your baby or toddler. Sink down into a squat, using your hamstrings to do the heavy lifting. It might feel unnatural at first, but once you realize you can lift your child without experiencing the agony of back pain, you’ll get used to it.
Stay centered when you put your toddler in a car seat
Getting an active toddler in and out of a car seat is one of the best workouts there is, especially if you’re dealing with a toddler who’s late for
Try this out on a day when you have a (relatively) calm toddler on your hands. Put one of your legs inside the vehicle so you are centered and facing toward the car seat as you put your child in or out of it. This keeps your back centered so it’s naturally aligned.
The key thing all of these ideas have in common is that they keep your spine neutral instead of curved or twisted. That’s also what the Mamapod does, so you can stay close to your little one without putting your back at risk for injury.
Source for this info: https://www.metroparent.com/daily/parenting/toddlers/physical-toll-carrying-toddlers/