Wellness
Guest Post
By Emmanuelle
Lehat
Ergonomics Specialist & Mother of 3
Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice.
Moms: How to Prevent Back Pain During Quarantine
My son was only a year old. I
was driving about two hours every day between home, day care (my parents home), and
work. The drive was just killing my
back. Combine this with constantly bending to lift my son, my back just felt
like it was going to give out. Fast forward a few years and two more children later. I have learned some tricks of the trade. I've also made some minor adjustments to my lifestyle and now rarely experience back discomfort.
A Real Mom's Guide to Avoiding Back Pain
With the new reality of homeschooling and quarantining, us moms have assumed many more childcare duties. From home arts-and-crafts projects to more
diaper changes, childcare burdens keep on increasing. Where mothers who sent
their kids to daycare spent 10-12 hours with their children, they now spend 16-18
hours caring for their kids.
What can this increase in childcare do to our backs? Furthermore, when
lifting infants and young kids, what positions should we avoid and which postures
can we integrate into our new lives? Based on my first-hand experience as a mother as well as an ergonomic professional, in this guest post, I'll be explaining some strategies to aid back pain prevention. These tips are supported by research in the field that every mom caring for young children should be aware of whether you work outside the home or you are a stay-at-home mom.
What is Wrong with How I Lift My Child?
Between
the 2 AM feeding sessions and getting the kids to come to the dinner table, mothers
often feel that life is out of their control.
I often feel this way, especially at this time Staying at home for long hours, I don’t have
enough time to complete my daily chores and, at the same time, take care of myself.
Overwhelmed and weary with long hours of childcare duties, mothers awkwardly reach during
baths, bend at the back when lifting infants, or tilt or twist the spine when
playing with toddlers on the floor.
Most mothers tend to lift their kids using what’s called the “scoop
lift” – bending at the waist and keeping their knees straight. Despite the increased tension, mothers
believe that the “scoop lift” is the safest and most efficient way to lift
their children (Sanders and Morse, 2005).
In reality, the “scoop lift” places increased stress on the lower
back. Rather than using your hips and knees to assist with lifting, with the
“scoop lift” you only use the back muscles. Additionally, with the “scoop lift”
mothers lift away from their core, placing increased stress and weight on the lower
back.
Researchers have long established that the “scoop lift” is not great
for us. In fact, women who used the “scoop lift” are four
times more likely to experience a herniated disc. For women trying to manage their careers
from isolation while simultaneously caring for children, the stress on our back
is even greater (See Sanders and Morse, 2005).
What Can I Do to Avoid Back Pain or Injury?
Tips for Properly Lifting Kids
TIP #1: LIFT FROM THE HIPS AND KNEES
The
best way to lift ergonomically is to bend at the hips and knees. Before
lifting, you want to come close to your child. Keep your feet a little more
than shoulder length apart and pointed in the direction of your kid. You want
to then lower yourself with your knees and hips. Finally, grasp the child safely and slowly elevate
your body. Lifting from the hips and
knees distributes the child’s weight more evenly across the different muscle
groups and places less stress on your lower back.
You might need to adapt this method when lifting a toddler out of the
crib (Unless you are extremely tall, you cannot fully bend at the knees and
hips when lifting over the bars). When lifting out of a crib, I encourage
lifting with the “stand-lift method”
This method can be used for children who do not stand on their own but
are starting to crawl.
To perform the “stand-lift method,” bring the child from the mattress
to the standing position. Parents should keep the child’s feet on the mattress
when bringing the child closer and to the standing position (don’t lift the
child off the mattress just yet). Once
the child is standing while resting their feet on the mattress and closer to
you, you want to look up and gently lift your toddler. With the child standing before lifting, mothers
can lift the child from a higher position and limit stress placed on their
lower back.
TIP
#2: STRUCTURE YOUR DAY
There
is also a mental health component to back pain.
When parents perform meaningful activities and structure their day, they
are less likely to experience lower back discomfort. Additionally, believing that your actions –
whether exercise, stretching, or pain management techniques - improve your
health can alleviate back pain (See Keedy et al., 2014 and Harkappa et al, 1991).
In
this respect, try as much as possible to structure you and your kids’ day.
During this trying time of COVID-19 and quarantine, you should make a little
schedule for yourself.
For your morning routine, try something
like this:
8:00
AM – 8:30 AM - Wake up and Prepare for the Day
8:30
AM – 9:00 AM – Breakfast
9:00
AM – 9:30 AM – Song and Dance Time
9:30
AM – 10:00 AM – Free Play
10:00
AM – 10:15 AM – Snack Time
10:15
AM – 11:00 AM – Arts and Crafts
11:00
AM – 11:15 AM – Stretch with the kids
11:15
AM – 12:00 PM - Lunch Time
12:00
– 1:00 PM – Kids Nap/Mommy Indoor Aerobic Exercises
Try
making a schedule that is customized for your unique family lifestyle, one that incorporates both your and your children’s’ needs. Right now worry is at an all-time
high and there is a fear of getting sick. However, try to focus on what you can
control – namely you and the kids' routine. With
your day planned and structured, you can increase your sense of control, prevent back pain,
and make the most of your time in isolation.
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| 4-Step Scapular Back Stretch Technique |
TIP
#3: STRETCH AND RUN
Once
the kids are asleep, try to perform some light aerobic exercise and back
stretches. If you can, try running on an
elliptical, performing Pilates in a standing position, or, if permitted, walking briskly outdoors. Exercises while standing upright, like jogging, can help protect
against lower back pain (See Woolf & Glaser, 2004).
One
stretch that I often recommend is the 4-step scapular stretch described here
1) Keep your shoulders at your
side and bend both elbows so your hands are in front of you
2) Make a fist and pull both
shoulders back while looking up
3) Try bringing your shoulder
blades together and hold that position for 5 seconds
4) Repeat the stretch as
tolerated
This is a great stretch because
it promotes muscle groups that are rarely used in childcare. Mothers often bend forward when bathing, lifting,
or holding their kids. The scapular
stretch does the exact opposite – stretching those muscles used for extending
the back and shoulders.
Conclusion
You are probably spending more
time with your kids now. With increased
childcare duties, you can experience more back pain. In this post, I reviewed several tips to help
alleviate and prevent back pain.
First,
try to maintain good posture when lifting children. You want to bend at the hips and knees rather
than solely at the back. As much as you can, try not to “scoop lift” your
kids.
Second, try to structure your and
your children’s day. There is a lot of
fear out there. Try to organize those
things that are in your control - your daily schedule.
Third, you want to
stretch and perform aerobic exercises daily.
It doesn’t have to be as
elaborate as your pre-quarantine routine.
Try exercises that feel right for you and fit into your daily schedule.
In these crazy times with the increased burden of childcare, these tips should
help alleviate discomfort and protect your back.
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| Emmanuelle & her hubbie with 2 of 3 kids |
About the Author
Emmanuelle Lehat is Associate Ergonomics Specialist at Ergonomics Advance, Beverly Hills, California and the mother of three children ranging in age from 1 to 5. An ergonomic specialist with advanced certification from Colorado State University, Emmanuelle conducts office ergonomic assessments to decrease discomfort at work. She is passionate about creating a culture of wellness and detail-oriented when addressing each client's needs. She is comprehensive when analyzing each employee's workstation and making individualized ergonomic recommendations. For more information about ergonomics and to request a consultation, please visit ErgonomicsAdvance.com.
Keedy, N., Keffala, V., Altmaier, E., & Chen, J. (2014) Health
Locus of Control and Self-Efficacy Predict Back Pain Rehabilitation Outcomes. Iowa Orthopedic Journal, 34.
Harkapaa, K., Jarviskoski, A., Mellin, G., Hurri, H., & Luoma, J. (1991) Health locus of
control beliefs and psychological distress as predictors for treatment outcome
in low-back pain patients: results of a 3-month follow-up of a controlled
intervention study. Pain, 46
Sanders, M.J., & Morse, T.
(2005). The Ergonomics of Caring for Children: An Exploratory Study. American Journal of Occupational Therapy, 59.
Woolf, S. K., Glaser, J.A.
(2004). Low Back Pain in Running-based Sports. Southern Medical Journal, 97 (9)
Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice.
All opinions expressed here are those of the author, who also provided the images to facilitate this story.