Break Yo Mama’s Back (Body Mechanics Part II)

I know what you might be thinking; “body mechanics again?…boringggg, not reading this post.” But stop! Don’t go! My number one goal is to try and help moms (or anyone who cares for children) avoid or treat their everyday aches and pains. And changing the way in which we perform our everyday movements is one of the easiest ways to avoid pain and injury. 

One of my first ever blog posts (Basic Baby Body Mechanics) was about simple tips to avoid back pain as a new mom with a new baby. But unfortunately the opportunities for body mechanic errors doesn’t end after the newborn or baby phase. Motherhood in its entirety is a high risk job where potential for body aches, pains, and strains lurks around every corner.

After I had my son I had terrible low back pain from constantly bending over too low to change his diaper, or pick him up out the crib, and carrying the car seat. And gosh darn it, I’m a physical therapist!… I should know better!

So I quickly righted my wrongs and changed how taking care of my baby and my back pain went away. Thank the lord! But if I knew what I should be doing and wasn’t even doing it I imagine there are a lot of other moms or child caregivers out there making the same body mechanic mistakes.

So I thought it was time for a mom body mechanics part II post. Between holding your kids, bath time, laundry, and groceries moms need to be extra careful about how they are performing these everyday tasks. Please don’t break your back mama! Forget about cracks, check your mechanics and make sure your are doing these activities correctly.

Holding Your Child

Don’t Do This:

Avoid holding your child on one hip or with one arm. Avoid holding your child for prolonged periods of time if possible. This can lead to neck and back aches and strains.

Do This:

Hold baby, or toddler, (or 9 year old…no judgement) with two arms near your body center. If possible wear your baby using a baby carrier or wrap. Stagger your feet to reduce the pressure placed on your low back. I have these two below and they are life savers (well actually back savers) 

Grocery Shopping

Don’t Do This:

While shopping don’t load up a basket at the store with more than four light items. If your basket will weigh more than 5-10lbs just grab a cart. Avoid leaning over far into your car to reach and pull out groceries. Avoid loading up one arm with several heavy grocery bags.

Do This:

Always use a shopping cart (instead of a basket) at the store if you are picking up more than four light items. Before taking heavy grocery bags out of your car pull the bags as close as possible to you and then pick them up. Try holding the bags as close to your body center as possible. Avoid over loading your body with heavy bags.

Giving a Bath

Don’t Do This:

Avoid standing and bending over at the waist to reach your children. Avoid lifting kids up out the bathtub using your low back. Avoid being in a prolonged position being bent over reaching or bathing your kids.

Do This:

Use a folded up towel or a knee pad product to kneel down as close to the tub as possible. Keep your back straight and core tight while kneeling. Quickly wash, rinse, etc and then return to tall kneeling or take a seat while watching your kids (assuming your kids are old enough to sit and play in the tub safely independently). Lift kids up out of the bath by bending your legs.

If bathing a small baby place the baby bathtub on the counter or bath the baby in a sink so you can stand with the baby at waist height. (Obviously NEVER leave the baby unattended)

Doing Laundry

Don’t Do This:

Depending on the set up of your washer and dryer this can be a tricky one. Try to always bend at the knees and not the waist. Avoid picking up too much laundry at one time and avoid twisting your back while keeping your feet planted. Try not to carry a laundry basket on the hip or with one arm.

Do This:

Bend down to grab or put in clothes using your legs, not your back. Always keep nose over toes and turn your whole body or take a small step to put clothes from the washing machine into the dryer or into a laundry basket. Carry laundry basket with two hands close to your body center.

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Final Thoughts About Body Mechanics:

Ok listen. I’m a realist and I know that some things are unavoidable or out of our control. Parenting is busy, messy, craziness and sometimes you just need to get sh*t done. I get it. But help me help you and try to remember these tips to protect your low back; especially if you already suffer from low back pain.

You can find some easy stretches for low back pain here. And the besides practicing good body mechanics the best way to prevent low back pain is to have a strong and stable core. Learn some great core stabilization exercises. here.

Good luck!

–Monic