If you had a caesarean or are continuing to have health problems you should try to avoid as much lifting as possible and seek help as you may just cause more problems and the last thing you need is crippling back pain.
Below, I have some tips that can help you when moving, lifting and object. In my online program I have in-depth photo and instructions for all movements as a mama.
1. Pushing
If you are going to push an object such as a change table, cot or chair; place your legs in a stride stance with your strongest foot back. For most people they will have their right foot back and their left leg forwards.
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 must pull an object, face the object, use both arms, place your feet in a stride stance with your stronger foot forward and use your body weight to initiate the movement. When you pull you are not using your major muscles groups and can be prone to injury.
As you will likely be moving backwards it is essential you clear the path behind you as you move the load from point A to point B.
3. Lifting
How much you can lift will depend on your strength, your technique and the size and shape of the object. If you try to lift with poor technique then you will place significant strain on many parts of our body.
Prior to lifting, you should plan how you will lift the object, where you are moving the object to and if you are in doubt about the weight or size then seek assistance with the lift.
A lot of injuries occur when you lift with combined movements such as bending and twisting at the same time. If the load is too heavy for you to lift then seek assistance or break down the load into smaller loads.
If you can use a mechanical aid to help lift the object then do so.Â
Correct Technique Involves:
- Feet comfortably apart
- Place feet around load if possible.
- Bend at your knees.
- Keep the spine in its natural curves
- Keep the load as close to the body as possible
Body Care Tips when Lifting a Baby or Child
When you pick-up or put your baby or child down, there are a few very important steps you need to follow to ensure you do not place unnecessary strain on your back. It is not until you suffer from a chronic back problem that you can really understand just how it can negatively impact on you performing your daily responsibilities.
Tips when Lifting a Baby or Child:
1. Turn with your feet and legs; don’t just twist at the waist
2. Use your legs
3. Use equipment to assist the lift
4. Hug the load
5. Bend with your knees
6. Keep your head up
7. Work from a stable base
8. Push a load rather than pull it
9. Know your limits
10. Avoid bending from the waist to reach children or objects located at ground level
11. Place your feet and knees at least shoulder width apart or front to back in a wide-step 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 area and at waist height
15. Avoid bending down at the waist to interact with children. Instead use a squatting or kneeling position
16. When sitting on the floor, sit against a wall, or furniture to support your back
17. Minimize repetitive bending and stooping when cleaning up toys off the floor
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