If you have one cesarean or continue to have health problems you should try to avoid lifting as much as possible and get help as you can only cause more problems and the last thing you need is crippling back pain.
Below, I have some tips to help you when moving, lifting, and resisting. In my online program I have in-depth pictures and instructions for all movements as a mother.
1. Pushing
If you will be pushing something like a changing table, bed or chair; place your legs in a step position with your strongest foot back. For most people, they will put the right foot back and the left foot forward.
Your front foot should be positioned as close to the load as possible. Use your body weight to initiate the movement and try to keep your elbows close to your body.
2. Pulling
If you need to pull something, face the object, use both arms, place your feet in a step position with your stronger foot forward and use your body weight to initiate the movement. When you pull you are not using your major muscle groups and can be prone to injury.
Since you will likely be backing up, it is important that you clear the path behind you as you move the load from point A to point B.
3. Lifting
How much you can lift depends on your strength, your technique and the size and shape of the object. If you try to get up with poor technique, you will put a lot of strain on many parts of our body.
Before lifting, you should plan how you will lift the object, where you will move the object and if you are in doubt about the weight or size, ask the lifter for help.
Many injuries occur when you lift with compound movements such as bending and twisting at the same time. If the load is too heavy for you to carry then ask for help or break the load into smaller loads.
If you can use mechanical assistance to help lift the object then do so.
Proper Technique includes:
- Feet comfortably apart
- Place the feet around the load if possible.
- Bend your knees.
- Keep the spine in its natural curves
- Keep the load as close to the body as possible
Body Care Tips when Carrying a Baby or Child
When you pick up or put down your baby or child, there are some very important steps you need to follow to make sure you don’t put unnecessary strain on your back. It is not until you suffer from a chronic back problem that you can really understand how it can negatively impact your performance of your daily responsibilities.
Baby or Child Lifting Tips:
1. Turn with your feet and legs; just don’t bend at the waist
2. Use your legs
3. Use equipment to assist the elevator
4. Embrace the burden
5. Bend with your knees
6. Raise your head
7. Work from a stable base
8. Push a load instead of pulling it
9. Know your limits
10. Avoid bending from the waist to reach children or objects on the ground
11. Place your feet and knees at least shoulder width apart or front to back in a wide stride position
12. Keep your back straight
13. Bend at the hips, while keeping your back relatively straight
14. Store frequently used or heavy items in an easily accessible place and at waist height
15. Avoid bending at the waist to interact with children. Use a squatting or kneeling position instead
16. When sitting on the floor, sit on a wall, or furniture to support your back
17. Reduce repetitive bending and stooping when cleaning toys from the floor
