Childcare Ergonomics
One of the biggest reasons I wanted to begin my pelvic/women’s health practice and offer concierge services, is to offer on the spot ergonomic suggestions. It is one thing to instruct new moms in how to properly hold, lift, and carry a baby without said baby present. It is a whole other ballgame to watch mom in her home environment run to tend to a crying baby, pick up baby from the floor and settle herself into a nursing position. As I watch mom bend over to pick up the sweet baby, we quickly switch to a squat. As we settle down to nurse, we support the arms and feet. Isn’t that the coolest?
Caring for a newborn or toddler is tough, for so many reasons. Not only is it mentally draining, but physically, it is hard work. As moms, we carry our little ones around or hold them for hours each day. As baby grows, the weight increases and our bodies often times feel it. How can we help mitigate those aches and pains? There are many ways in which you can try to protect yourself from some of the most common new mom aches and pains, including, but not limited to, back pain, wrist pain, thumb pain, and neck pain. Let’s cover a few!
Lifting baby from floor - squat down bending at the knees, and keep your back straight; get as close to your little one as possible to keep the weight centered with yours, and lift/stand with your LEGS not your back
Bend your knees when leaning forwards to change a diaper or dress the little one - this will help shift the weight onto the heels and takes the strain off of your back (think hinge at the hips and bend knees slightly)
use a raised surface to change/dress the baby - the less bending, the better!
When holding your little one on your hip, keep your weight on both feet and avoid shifting weight from one foot to another
When holding you little one like a football, keep your wrists neutral and avoid bending them to minimize wrist pain
also keep your thumb tucked close to your hand when holding baby, to avoid “mommy thumb” - a common injury from repetitively picking up the little one
Also use support pillows when nursing to avoid strain on the neck, shoulders and upper back
You already have enough on your plate when caring for a newborn, whether you are a first time mother or a veteran mom. Trying to make sure you remember everything is nearly impossible. However, trying to implement a few of these tips into your daily routine will help keep you feeling well so you are your best self to care for your kiddos. Sometimes, however, this just isn’t enough. When you have tried it all, or you simply want someone to help you and make sure you are indeed doing things correctly, find a pelvic or women’s health physical therapist. This is what we do, and we love what we do!
