Teaching yourself good posture can decrease, eliminate or avoid neck, mid back and lower back pain:
When breast feeding, it is important to sit in a chair that offers good support. Sit right at the back of your chair, feet flat on the floor and knees and hips in a straight line. An arm rest or pillows for your arm to rest on is also important. Hold baby in the crook of your supported arm.
When picking up your baby or child, try to avoid bending forward. You should rather bend your knees and hips with feet slightly apart, thereby moving into a squatting position. Support your little one underneath with one arm and wrap the other arm around his/her torso. Slowly straighten into a standing position.
When carrying your child for long periods it is advisable to rather use a baby carrier – when carrying your little one on your hip, you are putting pressure on your spine and surrounding structures, which may lead to spinal, hip or leg pain.
It is not always possible to do things the ‘right way’, but it is important to remember to contract your tummy muscles when you have to move into a position that will be strenuous on your spine. When your tummy muscles are contracted, there is more support for your spine, and therefore less chance of injury.
If you have tried all the tips above, and have persistent pain, it is important to get yourself assessed and treated by your chiropractor before your pain becomes a chronic problem.
By Dr Helen Schlebusch, Chiropractor, Balance Sport & Wellness