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4 Tips for back health while looking after your baby

Monday, June 10, 2024

Back strain can be caused from lifting, bending, and carrying a baby or toddler on a daily basis. It may be the result of lifting, bending, or carrying incorrectly or the actual weight load and frequency of doing these activities.

A new-born baby may weigh 3 to 5 kg but by the time they become a demanding two-year-old toddler they may weigh 10 to 15kg. You may lift and carry your infant up to 50 times a day to feed, bath and move them around as you go about your daily routine, as well as spending a lot of time bending over your infant. All this lifting and bending is often done without thinking or whilst trying to perform other tasks as well as mums, dads and grandparents being unprepared for these physical challenges.

Holding your baby

Sometimes when you’re carrying your child, you want to lean forward to compensate for their weight. This can put too much strain on your lower back muscles, which is why it’s best not to let your body go into that tilted forward posture.

Think about pulling your hips back more directly underneath your shoulders so that they’re in line with your ankles and your shoulders.
Have the baby’s bottom rest on your forearm closer to the elbow. And, have your palm facing towards you.

Changing your baby

Almost everyone is prepared with a specific location for their baby when it comes to diaper changes. Make sure the changing table is at a good height so that you don’t have to over-extend your back leaning over the changing pad.

Also, make sure you keep the diaper supplies in arm’s reach. By keeping the diapers, wipes, etc. close, you can avoid tweaking your back and neck.

Lifting baby from ground or bed

To pick up a child from the floor, have your feet shoulder width apart; poke your bottom out like a deadlift position and bend at your knees while you are lowering down to pick up baby from ground.

Same goes with the crib, though this time lean your body weight towards the crib to counter your balance, then pick up child by bringing your baby close to your chest before lifting.

Avoid twisting your body while holding your baby. 

Feeding your baby

To avoid upper back pain caused by breastfeeding or bottle feeding do not bend over your baby to feed.

Have yourself seated on the side of the couch with a pillow or 2 placed on your lap.

Or while in bed have one of your knees bent up to allow the baby to rest on to be fed with bottle and make sure your back in supported against bed head.

If you have any concerns of back, neck and or shoulder pain when looking after baby or toddler please get in touch and make an appointment at Physio inq McMahons Point.