Take Care  of Your Back

Having young children can be hard on your back.

Infants must be carried a lot.  Even after babies start walking, parents still need to pick them up often, and help them in and out of car seats, cribs, strollers, and grocery carts.

Infants should be carried a lot.  Holding your baby physically close to you is very important.  Physical contact between parents and infants creates reassurance that will make children more secure in life.
 

All this lifting, bending, and carrying can sometimes lead to back pain.  Typically, back pain does not come from one single injury, but from the stresses and strains of everyday activities.

How can you protect your back and prevent injury whild caring for young children?

POSITION yourself with care.

• Always lift straight on, without twisting your back.  Face the load before you lift.
• Bend your knees at the beginning of the lift. 
• Bring the load (e.g. the baby, the care seat, etc.) as close to your body as possible.
• If you must lift with your back bent (e.g. into the back seat of a car, or out of a trunk), support your back by bending one leg from the hip, and bracing it against a solid surface (e.g. put a knee on the seat of the car, or on the bumper).

Use EQUIPMENT to help carry the load, and keep the baby CLOSE TO YOU.

• Specially designed equipment so you can "wear" your baby (e.g. front carriers, including slings for infants; backpacks for older babies) is available to help relieve the strain on your back and keep the children in close contact with you.
• Some baby equipment, such as infant seats and diaper bags, can add tremendous stress to your back when you carry them.  Be sure to alternate the shoulder or arm with which you carry baby slings, diaper bags, infants seats, etc.  Backpack-style diaper bags balance your load and free up your hands.
• Be sure baby equipment is in good condition, meant for use with a baby, and used correctly.
• Baby backpacks and front carriers can be used in and around the home, as well as on outings.

Encourage INDEPENDENCE.

• Encourage children to do as much for themselves as possible, with your close supervision and guidance (e.g. climbing in and out of car seats, though the parent must buckle the seatbelt; walking up and down stairs - with hand held if necessary; climbing on and off of a chair).

Back to the top

Keys to preventing back injury.

• Keep baby close.  When lifting and carrying, the closer the load is to your body, the less strain there will be on your back.
• Take your time.  Injuries increase when we rush.
• Use variety and moderation.  Use different carriers and equipment and avoid long stretches of use.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

If your pain is severe enough to interfere with daily activities, or is chronic and unchanging, see your doctor.