Over the past few years being a massage therapist I have seen a lot of clients that go through pregnancy and become parents. Most of which complain of sore muscles and back aches that come from this full time position. When you are a parent your time becomes even more valuable. If you don't have the resources to have treatments, I wanted to post an article that outlines some basics for why you feel sore and what you can do to help minimize the discomfort.
If you are a parent, you know that you need to lift/carry your baby multiple times through the day. For feedings, diaper cleaning and changing and just showing some love. It may not feel like a lot holding a 5-10 pound baby, but after time that added resistance will start to tax the body. You will be activating muscles that may not be accustomed to the added weight of the baby and building tension. If you are not using the proper posture, your body will again adapt to the new posture and put you at risk for greater discomfort. Think of it like going to the gym and doing low resistance training and not using proper form. Your trainer will help correct you body mechanics so that you don't injure yourself.
But you don't have a trainer for being a parent...so what can you do?
Being aware of your body is the best thing you can do. This may be difficult (especially when your child wakes up throughout the night) but the more you practice the better you will become at this!
Don't neglect your own conditioning. Being a parent is a tough job, so you need to be strong enough to take on the tasks (emotionally, mentally as well as physically). Find an exercise plan that works for you. Building core strength and stability will help keep your back well supported (even during those 3 AM crying sessions). Please consult your doctor or trainer if you had a cesarean section or if you just gave birth to ensure you start at a level that your body can tolerate without doing any damage to your muscles. Trying to squeeze in exercise through the day may be difficult at first but you will figure out a way to make it work.
Use proper body mechanics when lifting your baby. While you are building your core strength you can also focus on using the proper posture when you are caring for your child. Instead of bending with your back, instead hold tension in your core and bend through your hips and legs. Similar to a squat, think of it like there is a chair behind you that you're trying to sit on. Holding this posture will help build core stability and help reduce your back pain.
Use pillows or cushions when feeding your baby. Having the baby closer to your chest while breast or bottle feeding will keep your torso elevated and straight so your not hunching forward in an awkward position which puts strain on your back, neck and shoulders.
Taking time for your own mental health and well-being. Being mindful to take time for yourself can help clear your mind. Massage therapy can do wonders here as well as alleviating some tension and discomfort. Some other alternatives can include meditation, yoga or even going for a nice walk will help quiet your mind so you can focus on more important things.
I hope this article gives you some clarity on what you can do to help keep discomfort at bay when caring for your children.
As always, thank you for taking the time to stop by today and I hope you have a great day!
Reference:
Preventing Neck And Back Pain For New Parents | ASPT. (2016, December 13). Retrieved March 11, 2018, from https://allsports-physicaltherapy.com/blog/neck-and-back-pain-parents/
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