by Jane O’Brien, PT |
If you’ve recently had a baby in the last two years, you may be feeling the effects in your body – even this long after delivery. Delivery is difficult on a body. Here are some tips to consider on how to be a mom without breaking your back.
During pregnancy and breastfeeding, the ligaments become lax due to oxytocin to allow for the baby to pass through the birth canal. Moms need to be especially careful during sports and workouts not to put added strain on their joints. The potential for injury is much higher during this period.
Unfortunately for adults, children are not at our level but are low to the ground, requiring us to bend down. We are frequently bending, lifting, squatting to accommodate their needs. Our backs and necks can be protected if we follow several body mechanics principles.
Bending – Squat down to the level of the task. Bend both knees and keep the back straight when the need to be low to the ground arises. Situations like placing a child in a stroller are best managed by squatting or kneeling in front of the stroller.
Lifting – The basic lift is best managed by bringing the load close to the body. So, at the play pen, roll the baby toward you. Bring your feet as close to the edge of the crib or playpen as possible. Squat to the level of the load, straighten knees as you lift the child. Pull your belly in as you lift. Exhale as you exert.
Carrying -The hip carry is good to free up one hand, but should be avoided for prolonged times. Mother’s often rest a child on one hip, which places stress on the low back and sacroiliac joints. Shifting from one hip to the other can help so both sides do equal work. Front and shoulder carries are great for closeness to the baby. Balance the load by switching sides and by pulling your shoulder blades back every so often.
Sleeping -To properly rest, one should find a position which supports the natural curves of the spine. For side sleepers, have a pillow between the legs and a pillow thick enough to support the neck without sidebending it. You can also take a rolled up bath towel and place it inside of a pillowcase for additional neck support. For back sleepers, place a pillow under the knees and one under the head and neck. Sleeping on the stomach should be avoided due to excess strain on the neck and upper back.
Strengthening – Motherhood is not for wimps. Many body parts need to be strengthened to be a mom.
Legs – perform wall squats by leaning with your back against a wall, bending both knees and sliding down until knees are bent to 45 degrees, and then return to standing. This helps the quadraceps (front of the thighs) and the buttocks.
Abdominals – Use caution if you have had a C-section. Ask your doctor when you can strengthen this area.
Basic Abdominal Exercises:
Pelvic Tilts – Lie on your back with knees bent. Move your pelvis to arch your back off of the floor. Then tilt your pelvis to flatten your back down. You should feel this in your lower abdomen. Repeat 10 times.
1/2 Roll Downs – Sit on floor with your knees bent. Begin to lean back as if to recline to the floor. Extend your arms out in front – hands next to your knees. Recline half way down. Return to start position. Repeat 15x.
Crunches – Lie on your back with knees bent. Place your hands behind your head to support it. Gently raise your upper body just enough to lift the shoulder blades off of the floor. Slowly return to start position. Repeat 15-20 times. Kegels – Contract muscles of the pelvic floor as if to stop the flow of urine. Do not hold your breath. Repeat 30 times per day. Performed while lying down, sitting, standing or lying on your side. Caution – do not interrupt the flow of urine as a test to see if you are performing this exercise correctly.
Stretching – Often moms hold positions for prolonged periods of time, standing in the kitchen or sitting during feedings. Change positions frequently to move the spine in all of its available ranges. For the back, bend forward, to the side and arch backwards. Keep your spine limber. Sidebend for the neck to the right as you reach for the floor with your right arm, then to the left. Bring your chin to the chest to stretch the back of the neck and upper back. Offset prolonged forward bending while feeding, cooking, and caring for children by looking up to the ceiling as you exhale.
Incontinence (leakage) – After the trauma of 9 months of pregnancy, and delivery (natural or C-Section), the abdominal and pelvic floor muscles have weakened. A cough or sneeze cannot only place a great deal of stress on the low back, the forceful contraction can cause leakage of urine. Remember to squeeze before your sneeze. In other words, contract the pelvic floor muscles before you sneeze or cough.
Referenes:
- How to Raise Children without Breaking your Back Pirie, A and Herman, H. IBIS Publications, 2003.
For more info, contact Jane O’Brien at North Tahoe PT at (775) 831-6600.
