Is Childcare Causing You Back Pain?
Is Childcare Causing You Back Pain?
Looking after children is a physically demanding role. From activities such as squatting, lifting and carrying, pushing them in their pushchairs and running around after them. They certainly keep you active.
But all these childcare activities may be the cause of your back pain, as well as other niggly aches and pains.
This is a common issue with many parents, grandparents and people who work in childcare.
A study of Early Childcare Educators found that lower back pain was reported in a staggering 89% of participants.
At this time of year when the children have broken up for the summer holidays, reports of back issues within our own Pilates community tend to increase. This is through grandparents helping out more with childcare.
So I thought I’d try and help you stay injury free when looking after children through highlighting common triggers that can cause back pain and give you some tips to prevent back pain occurring.
Childcare Triggers That May Be Causing You Back Pain
Incorrect Lifting Techniques
Bending at the waist and reaching out for children puts unnecessary pressure in your lower back. Avoid rounding your back and bending over them.
We should get into a good habit of squatting or lunging to lift with our legs. Ensuring that we bring the child close to our body and engaging our core muscles, before we lift.
This can be more awkward sometimes when getting them in and out of their cots. So where possible ensure the side is down, so you’re not having to lean over to pick them up or place them down.
Slouching When Feeding
Try not to bend over small children when feeding them, to avoid upper and lower back pain.
If breastfeeding or bottle feeding babies or small children bring them close to you and support your arms with pillows, cushions etc and if possible sit in an upright position on a sturdy chair rather than a soft sofa.
If using a highchair remove the tray when putting the child in or taking them out, so you can keep them closer to your body.
Also consider your feeding position. Try and hinge from your hip and keep your spine straight as you lean forward rather than rounding and slouching over them
Holding and Carrying Children
Where possible avoid holding and carrying children on your hip. To do this you have to tilt your pelvis to one side which puts lots of strain on your lower back muscles – shortening and tightening one side, while overstretching the other.
Instead hold the child on your front with two arms, engaging your core muscles whilst keeping a neutral pelvis and spine – avoiding tilting the pelvis forwards. Encourage the child to wrap their legs around you for even less pressure on your arms and back.
You can also make use of carriers to make things easier. Ergonomically designed child carriers take the pressure off your back muscles and spine and also leave your hands free to do other things. These carriers have adjustable straps, lumbar support and can be carried in different positions. They are great if you like hiking, as some paths are not suitable for pushchairs.
Whilst mentioning pushchairs, many of them have adjustable handles. So ensure you set the handles correctly for your posture, so you stand as upright as possible avoiding hunching over.
Travelling With Children
Getting children into their car seats can cause a few issues due to the twisting movements we tend to do. If possible, turn your entire upper body from the hip rather than waist, engage your core and place them in. Or even better if they are old enough ask them to get in themselves, so you have just got to fasten them in.
Car seats can be quite heavy and awkward so avoid carrying them in and out of the car where possible and carry the child to and from the car instead.
Playtime On The Floor
Firstly if you’ve got to be on the floor, avoid sitting, lying etc for long periods.
If you can get the kids to come up a level, do so. This could be bringing toddlers toys onto a small coffee table or kids table, so you can be sat on the sofa or small chair or sat on the floor but being able to keep an upright position, avoiding slouching.
Bigger children could play with toys/games etc on the kitchen table, breakfast bars etc so you could be sat in a more upright position.
As with any period of prolonged sitting, ensure you get up for regular breaks to stretch your legs and give your body a break.
If you are reading this article right now and are childcare is causing you back pain, check out my article below.
In this article I share how to perform a few simple Pilates exercises and stretches that will help you ease your back pain.
As I have recommended in the tips above, maintaining a good posture and correct lifting techniques are essential when handling children to prevent back pain. As part of the correct lifting techniques, I mentioned that it is important to engage your core muscles. To engage your core, draw your belly button in towards your spine, like you would if you were trying to get into a tight pair of jeans.
Having a strong core helps to significantly reduce your risk of injury, especially when lifting.
Your core affects your posture, stability and balance and the way your perform everyday tasks such as bending, twisting and lifting (all the things you do lots when looking after children).
The stronger your core the easier you find these tasks, which reduces your risk of injuries. However you still have to ensure you don’t get complacent and make quick sudden movements without the correct engagement and lifting techniques I’ve mentioned above.
How Pilates Can Help Strengthen Your Core
Pilates is a great exercise method that can help you strengthen your core and much more.
Pilates is a gentle form of exercise that helps you strengthen your core, improves your mobility, flexibility and posture and is suitable for all abilities.
For more information about what Pilates entails read our article below explaining what Pilates is, the benefits and the answers to frequently asked questions about Pilates
If after reading this article you would like to improve your core strength and posture to help reduce your back pain or reduce your risk of back pain developing through looking after your loved ones then check out our Pilates introductory programme.
Our 21 Day Pilates Programme is a great way to learn Pilates exercises that will help strengthen your core, learn how to maintain a good seated and standing posture and how to squat and lunge effectively to lift your children and grandchildren safely.
Click on the link below for more information about our programme including the class days and times and price.
After reading this article you should now have a better idea what childcare triggers may be causing you back pain and how you can implement small changes to prevent this.