What Are Ergonomics?
Ergo what-ee? Ergonomics. The study of people’s efficiency in their working environment. From a physical standpoint it’s setting up the space around you in order to prevent injury to the body. And body mechanics is how you move and carry your body. So I want to share some basic baby body mechanics and ergonomics. By just making some small changes you can promote good physical health in your working environment (aka your everyday life) and your back will thank you…and me.
Basic Baby Body Mechanic and Ergonomic Tips
So, if your baby eats, poops, and wants to be held then check out these four everyday activities that you want to be sure you are performing with good body mechanics in an ergonomically friendly environment.
1. Diaper changes:
Don’t: Bend over at the waist to change your baby’s diaper. Bending over at the waist puts massive stress on your low back muscles placing them at risk for muscle strains. Commonly this occurs if changing diapers on a low surface like a couch or a pack N play.
Do: Use a changing table that comes to waist height. If you must use a low surface come down to your knees so you can still be low but your back remains straight.
2. Picking baby up:
Don’t: Try not to bend over at the waist with straight legs when picking your baby up from a low surface, such as the crib. Our back muscles are not meant to be put on massive stretch while contracting (what happens when we return to standing). Doing this repetitive type of motion is a recipe for a sore back.
Do: When picking a baby up from his/her crib try to stagger your legs and bend your knees while trying to keep back straight. If picking baby up from the floor try to squat down by bending your knees and keeping your back straight. Use two arms to pick up baby and bring baby close to your body center.
3. Holding car seat:
Don’t: While the car seat is great at protecting our babies it’s not great at protecting our backs. The car seat can quite possibly weigh more than your baby. So baby + car seat = VERY heavy. Don’t hold the car seat in one arm or too far away from your body center.
Do: Hold the car seat with both arms as close to your body center (your belly) as possible. Don’t carry baby in the car seat more than is necessary. Baby wearing is far more kind to your body but more on that in a later blog post.
4. Holding baby while seated or nursing:
Don’t: It might not seem like this could do any damage but remaining in any position for too long when your body is not supported and in good alignment can cause a lot of pain. Do not sit unsupported or in an uncomfortable position. Avoid prolonged sitting (or nursing) with your shoulders rounded forward and head and neck flexed.
Do: Support your arms with pillows (the boppy pillow is clutch here). Use a small pillow at the base of your back for lumbar support. Keep the baby held close to your body. Try to keep your shoulders down and back. Make sure your feet are supported on the floor.
You can read more about lifting and carrying body mechanics in my post avoidance and treatment of caregiver neck pain. And obvioussssslyyy I know that true parenting life is wild and crazy and sometimes things are out of our control. Like when you have to pick your toddler up with one arm after changing his diaper on a low park bench at the zoo because your other arm is holding your 50# diaper bag because two kids come with a lot of sh*t. Both literally and figuratively. But just do your best.
If unfortunately you still find yourself suffering from back pain, knee, neck, or foot pain check out theses posts below:
Prevent Neck Pain
Stretches For Low Back Pain
Treat Your Knee Pain
Avoiding Foot Pain
Good luck!
-Monica
