3 Ways to Prevent Back Pain for Busy Moms

Jan 8

After working with hundreds of new moms in my private practice, I’ve seen how hard being a mom really can be on our backs. And now that I have three little kids myself, I understand this now more than ever! Whether you already deal with chronic back pain or are starting to feel it more frequently now that you’re a mom, too, my list of 3 simple ways to prevent back pain for busy moms can help you.

RULE #1: Lift With Your Legs

One of the most common ways a parent can injure their back is by leaning over their child’s crib by collapsing forward at their hips with straight legs. This can lead to muscle strains and spasms. This applies to lifting your child out of their car seat, high chair, or even off of the floor. Try your best to let your legs do the heavy lifting here, not your back. Bend your knees so you are squatting and lift with your legs.

The same goes for when you’re getting up off of the floor - use your legs! Slide your legs to the side to get into a tabletop position then bring one foot forward into a lunge position. Lift your body up to the standing position by placing your hands on your front knee (or a nearby chair) and standing up with your legs.

If you have a history of back pain, here are a few more tips. You can buy a crib with sides that can be lowered each time you put your baby in and out of the crib. This prevents having to reach down to pick your baby up more than necessary. Also, always remove the tray when putting your baby in and out of their high chair. Not having to lift your baby up and over the tray is easier on the back. Lastly, don’t buy your car seat online; test them out first! I made this mistake the first time around and I had no idea how much lighter certain brands of car seats are. They’re equally safe yet so much easier (and healthier for your back) to carry around.

RULE #2: Hold Them Close

When picking up your little one, hold them close to your chest. Carrying any heavy weight (even a little squishy newborn) away from your body will cause your back muscles to tense and tighten. For example, when taking them in and out of their car seat, try to avoid reaching in from a standing position to do it. Instead, sit next to the car seat with your little one on your lap, if you can, and gently rotate your body to the side to get them in and out.

RULE #3: Use Your Feet

Avoid twisting your torso when carrying your baby and reaching for something, lowering them onto the changing table, or into their carseat. Instead, shift your footing and turn your entire body towards the direction you want to go to. This one takes practice (it will feel awkward at first) but definitely worth the effort!