Parenting Hacks for a Healthy Back

When I became a parent, nobody told me how hard it would be—especially on my wrists, elbows, back and neck. In a word—ow! All the lifting, bending and twisting I do without thinking countless times a day to get my 8-month-old and my 3-year-old in and out of strollers, cribs, car seats and on and off changing tables is taking a physical toll in the form of creaky knees, achy elbows and a rebellious back.

I’m far from alone.

“I’m constantly treating parents who are suffering from repetitive-stress injuries (RSIs) that result from the wear and tear of being a parent,” says Peggy Brill, a physical therapist and author of “The Core Program.” RSIs are degenerative disorders caused by chronically using poor posture to perform everyday tasks, such as carrying your baby in an infant car seat on your forearm like a handbag. Such poor body mechanics place too much force on ligaments, muscles, joints, tendons and spinal discs and can be harmful if you do them often. Women are especially prone to RSIs because, unlike men, they naturally lack upper-body strength.

Luckily, having good posture and learning how to lift and carry your child properly can reduce your risk of injury. With that in mind, here are five body-breaking moves and how to fix them.

Lugging an Infant Car Seat

Don’t: Lean to the side and carry it on your forearm like a purse. “This position stresses your back, shoulder, and—especially—that arm,” says physical therapist Mary Modica.

“After my youngest child was born, I developed pain in my shoulders that wouldn’t go away,” says Sandy Cummings, a mother of three. “The doctor diagnosed it as bursitis.” The culprit: lugging around a 12-pound car seat with a baby inside.

“Carrying an infant car seat on your arm is equivalent to walking around with three or four full paint cans in one hand, something most people wouldn’t do, but yet, they’ll carry a car seat that way,” Modica says.

Do: When toting an infant car seat, put both hands on the handle, bend your elbows, and carry the car seat in front of you. The less distance between your torso and what you’re carrying, the better for your back. Using both hands also helps distribute the weight evenly. Also, factor in infant car seat weights (without the base) when you’re car seat shopping; they can vary greatly. The Orbit Baby infant car seat weighs in at 13 pounds without the base, for example, compared to the UPPAbaby Aria infant car seat at just six pounds. Or, use a Doona infant car seat stroller, which features a quick conversion from car seat to stroller, eliminating the need to “tote the bucket.”

Lifting Your Baby from the Crib

Don’t: Lock your knees or hold your baby at arms’ length as you pick them up. “This puts extreme pressure on your spinal discs,” says Nicholas Warren, Sc.D., an ergonomics specialist.

Do: Plant your feet shoulder-width apart and bend your knees. Then bring your baby as close to your body as possible before lifting them up out of the crib.

Carrying a Toddler

Don’t: Balance your child on one hip. This can strain your back and the ligaments on that side of the body. In addition, as your arm presses against your child, your muscles continually contract, reducing blood flow. Over time, this can lead to trauma of the tissues in your arm and shoulder.

Do: Hold baby in front of you with their legs wrapped around your waist. Keeping your child centered will help you stand upright—your spine’s natural position. Another option: Use a soft infant carrier, such as Tushbaby, an ergonomic hip seat that sits above your hips at your natural waist so you can carry your little one comfortably longer, or use a stroller. The strapless carrier’s memory-foam seat shifts the bulk of your child’s weight from your arms and shoulders to your hips and core, helping to reduce arm, wrist and shoulder strain. Moreover, Tushbaby’s wide, firm waistband acts like a back brace to reduce lower back strain, compared to carrying your toddler without this seat support. Also, encourage your child to walk as often as possible.

Putting Your Child on Your Lap

Don’t: Lean forward while you remain seated. Why? “As you lift, the pressure on your spinal discs multiples to three to 10 times the weight of your child,” Modica says. “If you’re tall, for example, lifting a 20-pound toddler from the floor could put as much as 200 pounds of pressure on your back!”

Do: Get down on one knee with the other foot planted in front of you and hold your child as you move back into your seat. Or, have your child climb into your lap.

Lifting Your Toddler from a Car Seat

Don’t: Do the twisted car seat lift. Worst-case scenario: With both your feet on the ground, you twist and lean into the car seat with your arms extended, your toddler at the end of them. Lifting your toddler that way can do a number on your knees, lower back, neck, shoulder, elbows and wrists.

Do: “Put one leg into the car and face the car seat as you’re putting your child in it,” says Physical Therapist Traci O’Hara. You’ll take pressure off your back. If your car seat is in the middle of the back seat, climb in and face the car seat as you lift your child into it. Or, invest in a rotating infant or convertible car seat, which features the ability to turn the seat to face you while getting your child in and out, eliminating twisting and awkward back-straining bending.

Of course, positioning yourself properly before lifting, bending or twisting can take a few extra seconds you don’t always have with a feisty toddler in tow. Still, it doesn’t have to be perfect all the time. But the more often you maneuver correctly, the better your neck, shoulders and back will be able to tolerate it when you don’t.

Get Strong!

Did you know that strengthening your abdominal, back, pelvic and hip muscles can reduce your risk of developing a repetitive-stress injury? Physical Therapist Peggy Brill recommends practicing this simple exercise at least three times a week.

1. Lie on your back with your arms straight up toward the ceiling. Keeping your back flat against the floor, lift your legs over your pelvis and bend your knees at a 90-degree angle.
2. In one slow, smooth motion, bring your left knee toward your chest as you extend your right leg. Keep alternating legs as you incorporate your arms: When your left leg moves toward your chest, extend your left arm over your head, and vice versa. Repeat up to a count of 60.

Sandra Gordon is an award-winning freelance writer who delivers expert advice and the latest developments in health, nutrition, parenting and consumer issues.