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The spine’s not fineDiscuss The spine’s not fine at the Health & Fitness; No matter how experienced a mother you are, you will often make mistakes when it ... |
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05-08-2008, 05:08 AM
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The spine’s not fine
No matter how experienced a mother you are, you will often make mistakes when it comes to carrying your kids. Here’s how to do it right, for you are the backbone of your family As you cradle two of your children in your arms, you look every inch the devoted mother. But by carrying your kids on your hip, you could be doing long-term damage to your back. Almost 10 million women suffer from back pain every year. Pregnancy, carrying kids and housework put mums among those most at risk. Motherhood is often the first time in a woman’s life that this sort of pain really kicks in. But it doesn’t have to be a fact of life. Here’s our mum’s guide to protecting your back... DON’T CARRY YOUR CHILD ON YOUR HIP Although it often seems like the most natural thing in the world to sit your child on your hip, day after day it puts the body in an asymmetrical position. Over time that can stress the muscles that support your spine. Instead, mums should hold kids flat against their chest, with their child’s legs dangling either side of their body. GET SOME EXERCISE After pregnancy and labour, many new mums feel their abdomen has turned to jelly. Losing the tone in your tummy muscles also means your spine isn’t as well supported. To make matters worse, many mums rush to have a second baby within two to three years, without giving a thought to regaining their fitness. With many women having children later in life, the age gap between kids can be small. It means mums can go for several years without having the time to exercise regularly. So get your abs back and fit through regular exercise like walking. The most recommended of all is Pilates because it builds up your core muscles. LET A TODDLER STAND UP BEFORE YOU LIFT Kneel down to talk to toddlers instead of bending over. Avoid leaning into cots and drop the side panel if there is one. If the child is old enough, let them stand up first in the bath or cot – and then lift them. LIFT THE RIGHT WAY New mums can be lifting a 3-4kg baby up to 40 times per day. By the end of the second year, the same baby can weigh between 13 to 18 kilos. So when you lift a child, try not to bend at the waist; face him instead. Spread your legs shoulder-width apart, bend your knees, squat and tighten your stomach muscles. Then use your legs, which have the strongest muscles in your body, to lift. STRETCH YOURSELF If you’ve no time to exercise, simple stretches can make the muscles more elastic. Physiotherapists recommend lifting both legs to your chest to open the lumbar spine. Do five stretches for five seconds each while you are in bed. PUSH PROPERLY Many mothers blame the design of prams for causing back strain. Make sure the handles are at your level and close to you, so you’re not leaning. Tall mums should choose height-adjustable handles. LET YOUR KID STAND ON THEIR OWN FEET We’re meaning literally here! Because once they start to walk, there’s no need to be extra caring and constantly carrying them. Especially if, like Madhuri Dixit, you have more than one. PLAY IT SAFE IN THE CAR The motion of lifting and twisting – one of the worst combinations for your back – is hard to avoid when you are putting a child in a car seat. Try to give your child all he needs at the start of the journey, so you don’t have to turn around. As soon as he’s old enough, let him crawl into the seat. HOUSEWORK HOMEWORK Avoid injury by squatting or kneeling to reach low shelves. Stand on a stable ladder or chair to reach high places so you don’t over-extend yourself. Use an upright vacuum cleaner and keep it close to your body when you use it. DON'T WEAR HEELS THAT ARE TOO HIGH Heels of an inch to an inch-and-a-half are fine but anything higher can shorten the calf muscle, pulling on the lower back and pushing the spine forward. TAKE A LOAD OFF Don’t challenge yourself to carry four or five heavy shopping bags. In the supermarket, use a basket not a trolley, so you can check the weight of what you are buying. When you do carry bags, use both hands and keep the weight symmetrical, so the spine doesn’t bend one way or the other. Watch your posture. People always say ‘sit up straight and put your shoulders back’. In fact, they should be sitting at the back of a chair and holding their head high. PROP UP YOUR BABY Feeding a baby can put a lot of stress on your body. It is advised you fill the space between the breast or bottle and baby with pillows, so there’s no need to lean forward. 
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05-16-2008, 01:56 AM
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Thanks muzna siso
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