Do you have lower back pain?

Did you know that lower back pain is the most common musculoskeletal complaint during pregnancy? As if that wasn't enough, once baby is born all of the lifting and twisting and bending over can really cause mom a lot of pain. Unfortunately, occupational therapists aren't regularly in maternity care units at this time. So we aren't able to teach all moms the body mechanics they need to protect their backs and reduce their pain. The good news is that I'm here to provide you with some tips and tricks to keep your back as pain-free as possible.

When You Pick Up Baby

Bending over to pick up baby over and over again can really do a number on your back. There are ways to keep the wear and tear down. Follow these simple steps towards a more healthy back:

1. When you bend over to pick up baby, bend at the knees instead of at the hips. You want your back to be as straight as possible... so now is not the time to practice your cat yoga pose. If you can't squat low enough, practice kneeling down and standing back up with a baby doll. If you can successfully and safely do this, then you can start kneeling to pick baby up. Just be careful and make sure your surroundings are always safe--no children or animals nearby to bump into you, no sharp surfaces that you or baby could fall on, etc..

2. Once you pick up baby, straighten your legs and not your back. If you need to twist, stand up fully first, then rotate your whole body towards the direction you need to go. Remember... it's all about keeping your back straight.

3. Finally, be careful about the baby gear you use. Infant carriers (the carseats with handles that you can carry) can be very useful, but you should limit how long and far you carry them. Strollers meant for the carseat to snap into are an important approach to back health... but remember to keep your back straight when you lift the seat in and out of the stroller and car as well as to stand up straight first, then rotate your whole body to the direction you need to go. It may make you feel like a robot at first, but it will save your back and will feel much more natural with time. Do not carry the infant carrier for long distances, even from the car to the front door can be too long. It may seem inconvenient to take baby out of the infant carrier, but you only get one back to last you a lifetime. You may just be better off picking up baby without the carrier. There are other options. Many moms have great success with woven wraps to carry their babies while shopping. The woven wrap allows baby to smell mom and to get cuddle time--this means baby will be less fussy than in the infant carrier, and you can be more mobile while your spine is better aligned than it would be holding an infant carrier.

Main Take-Aways

If you experience back pain even after following these 3 tips, get a referral for a therapist. Both a physical therapist and an occupational therapist can help you with this. An occupational therapist may be a better choice for you if you want more consultation on lifestyle changes, baby gear, nursery set-up, feeding tips to protect the back, in-depth ergonomic training, managing time challenges of extra back-protection steps, how to work with mom and baby personalities to find the right gear for them, the mental health aspect of lowerback pain (that level of pain can really hurt your life experiences, and occupational therapists are trained in mental health), and many other "application" approaches. Physical therapists may be a better choice for you if you want back strengthening exercises, light ergonomic training, in-depth understanding of muscles and the interconnection of these muscles which impact your back pain, and a more "athletic" approach to back protection. Both therapy professions are excellent choices and can really save your back from a lifetime of pain.

However you approach lower back protection, just make sure it's a priority. Your health and happiness matter too, and when Junior wants to throw the baseball around or play dress-up in a couple of years, they will appreciate a parent who still has the pain-free ability to play.