Posture Tips for Parents

Frequently lifting, carrying and rocking your little one can sometimes result in injury or, at the very least, tension. These ailments are usually known as repetitive strain injuries, occurring when the repetitive motions involved in parenting are paired with poor posture or form. This can lead to back pain, neck pain, shoulder pain, elbow pain, and wrist pain.

However, these issues can be avoided if you take care to be mindful of your body when performing everyday parenting tasks. To help you do just that, here are some of The Hillsborough Chiropractic Clinic’s top posture tips for parents.

Getting the baby out of their cot

Many of us know that we should lift with our legs when it comes to heavy items like boxes, but we don’t apply the same logic when lifting our babies. Reaching down into the cot with extended arms and holding your little one at arm’s length can put a great deal of strain on your back. 

In order to avoid this, lower the cot’s railing to the lowest possible position and stand with your feet shoulder-width apart and your knees bent. Bring your baby close to your body, keep your back arched, and lift with your legs.

Picking your child up off the floor

Picking your child up off the floor with poor posture can strain your back and neck. Instead, try using the half-kneel or tripod lift technique. 

Keeping your back straight throughout, step forward with one foot and bend to one knee, as though you were about to propose. Next, pick your child up, bring them close to your body with both arms, and lift them as you return to standing, using your legs for strength and support. You can reverse this technique when placing your child back on the ground. 

Be sure to avoid hooking your thumbs under your little one’s armpits when you lift them, as this can cause wrist strain. Instead, keep your fingers together and cup your hands.

Toting your toddler

The go-to holding position for many parents is holding their child with one arm while keeping their little one’s weight balanced on the hip. Unfortunately, a position like this can strain your back and ligaments on whichever side of your body you carry them on. 

Instead, consider holding your child close to your chest, facing towards you, and balancing them in the centre of your body - this means that their weight will be better distributed across your whole body and will put less pressure on your spine and back.

Transporting the car seat

You should always try to avoid carrying a car seat on your forearm or on one side of your body, as you might with a handbag or shopping bag. This places a lot of stress on your back, shoulders, and arm. The best way to carry a car seat is to hold it with both hands whilst keeping your elbows bent, which will allow you to keep it in front of your body and better distribute its weight.

The Hillsborough Chiropractic Clinic are well-equipped to help anyone already experiencing pain as a result of repetitive strain injuries. We provide our patients with a comprehensive chiropractic treatment plan, as well as additional therapies such as massage therapy and physiotherapy for back pain. Contact us today for more information.