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Back pain can often occur after pregnancy from improper body mechanics and poor posture with breast feeding, changing diapers, lifting your
baby in and out of the crib, and handling car seats. Incorrect lifting can place excessive strain on the muscles, ligaments, and joints of your back and pelvis.
Here are some guidelines to remember in
order to protect your back and to lift correctly.
Following these basic guidelines will reduce your risk for back injury and provide a safe and comfortable journey for you and your child.
WHEN LIFTING:
- Get close to the child and lower yourself into a squatting position, bending at the knees, not the waist
- Keep your back straight
- Tighten your stomach muscles by pulling your belly button in and keep breathing as you lift.
- Lift with your legs not your back
- Avoiding twisting in the back
- Also it's a good idea to keep objects closer to your body as you move around
 BREAST FEEDING:
Sit with a neutral spine without slouching in your chair.
Use pillows to support the lower back if necessary. Your arms and shoulders can also be supported with pillows and should feel relaxed. Another hint. Avoid
nursing or bottle feeding your child in bed. Sitting in a supportive chair helps keep your spine in a neutral position.
 PLACING YOUR CHILD IN THE CAR:
Avoid keeping your legs straight, reaching & twisting.
Instead bend one knee, keep the child close to you and even get into the car if necessary.
 LIFTING YOUR CHILD THE WRONG WAY:
Notice how the legs are straight & the child is further away from the adult.
 LIFTING THE CHILD THE RIGHT WAY:
Legs are bent, spine is neutral, feet are spread to
increase stability, and the child is closer to the adult.
 CARRYING YOUR CHILD THE WRONG WAY:
Avoid throwing your hip out to the side and locking out
your knees.
 CARRYING YOUR CHILD THE RIGHT WAY:
Keep your spine in neutral, knees are slightly bent, hold
the child closer to the center of your stomach instead of on your hip. Then change sides frequently.
 CARRYING INFANT IN A CAR SEAT THE WRONG WAY:
Notice that the arm is straight. This increases the
forces in the forearm and stresses the muscles in the back. Although not shown in this picture, you should also avoid holding an infant car seat with one arm with
the elbow bent. This can lead to elbow and thumb problems.
 CARRYING INFANT IN A CAR SEAT THE RIGHT WAY:
Use both hands, keep the car seat close to you in front
of your body and at waist height.
 CARRYING A CAR SEAT WITH A SECOND CHILD THE WRONG WAY:
Here the arm is straight which places strain on the
shoulder and back musculature.
 CARRYING A CAR SEAT WITH A SECOND CHILD THE RIGHT WAY:
Balance the load of the car seat higher up at your waist
and keep the second child closer to you.
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For further information regarding back care before and after having your baby, please feel free to contact the specialists at
Skyline Hospital's Physical Therapy and Sports Medicine Department at (509) 493-1101 ext. 3396 or email, pt@skylinehospital.com.
Thank you to Dr. Alicia Gimenez and Dr. Kimberly Stutzman of Mid-Columbia Family Health Center (and their children) for
volunteering to be photographed for this website article.
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