Sunday, March 18, 2012

Mom-Ergonomics: Back Pain

Since November I have had lower back pain which I kind of figured was due to a growing toddler which often means more rolling on the floor, more hip time and lots more running around. I finally broke down and went to the chiropractor and he told me that just like at work, mom's especially, you need to have "Mom Ergonomics". After poking, pushing, cracking and some electric probing, he came to the conclusion that my back pain was from overuse and, as i thought, a growing toddler. One leg is acting shorter than the other because it is pushed up into my hip from holding Bear on one side all the time.

- You should note lift or carry anything (anyone) heavier than 4x your body weight. That means for mom's on the smaller side (110-130) lifting you toddler now is pretty close to that weight.
- Keep in mind when you are lifting, always bend your knees. Although your kid is around 25lb, if you bend at the waist and lift, the weight is closer to 100lb.
- Let your kid walk or use a stroller as much as possible. When you need to console or carry hold them either on your front and bend your knees slightly (you'll get killer calves from doing this) OR hold them on your hip and sway from knee to knee to evenly distribute the weight.
- Stretch in the morning! Getting ready for the day is important, at night the majority of your blood goes to the core to help digestions and other such things. Get the blood pumping back into the rest of your body with simple stretches or exercise.
- If you do have back pain, you should really go see a professional but heat in the morning and throughout the day in 15 minute intervals and COLD in the evening before bed. I did not know this one!

Anyone else having lower back pain from overuse? Any more tips are appreciated!



  1. I had the WORST pain ever in my sternum. It hurt and hurt and hurt. Of course, it was from carrying a heavy toddler around.

    My very lower back cracked all the time when she was about a year old. My obgyn referred me to physical therapy. There, the docs said I needed to rebuild my core muscles. So I did a lot of basic exercises on one of those big balls and on the floor. That really helped. That and holding in your stomach to rebuild those muscles that got lax after baby.

    Nothing helped the sternum except advil and rest and less carrying of baby. But now my husband's back hurts him from carrying her!

    (By the way, my back used to kill me all the time. The best thing for that was getting a new, firm bed)

    1. yuck - i hate having a hurty back. it's improved like 80% since i've started going to a chiropractor and being aware of the way I carry Bear. I am waiting for it to get warm again here so I can start exercising again (not enough space inside)