Mom Back Pain Prevention Tips

Wellness

Guest Post

By Emmanuelle Lehat 

Ergonomics Specialist & Mother of 3 

Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice.

Moms: How to Prevent Back Pain During Quarantine

My son was only a year old. I was driving about two hours every day between home, day care (my parents home), and work. The drive was just killing my back. Combine this with constantly bending to lift my son, my back just felt like it was going to give out. Fast forward a few years and two more children later. I have learned some tricks of the trade. I've also made some minor adjustments to my lifestyle and now rarely experience back discomfort.

A Real Mom's Guide to Avoiding Back Pain

With the new reality of homeschooling and quarantining, us moms have assumed many more childcare duties. From home arts-and-crafts projects to more diaper changes, childcare burdens keep on increasing. Where mothers who sent their kids to daycare spent 10-12 hours with their children, they now spend 16-18 hours caring for their kids.

What can this increase in childcare do to our backs? Furthermore, when lifting infants and young kids, what positions should we avoid and which postures can we integrate into our new lives? Based on my first-hand experience as a mother as well as an ergonomic professional, in this guest post, I'll be explaining some strategies to aid back pain prevention.  These tips are supported by research in the field that every mom caring for young children should be aware of whether you work outside the home or you are a stay-at-home mom.

What is Wrong with How I Lift My Child? 

Between the 2 AM feeding sessions and getting the kids to come to the dinner table, mothers often feel that life is out of their control. I often feel this way, especially at this time Staying at home for long hours, I don’t have enough time to complete my daily chores and, at the same time, take care of myself.

Overwhelmed and weary with long hours of childcare duties, mothers awkwardly reach during baths, bend at the back when lifting infants, or tilt or twist the spine when playing with toddlers on the floor.

Most mothers tend to lift their kids using what’s called the “scoop lift” – bending at the waist and keeping their knees straight. Despite the increased tension, mothers believe that the “scoop lift” is the safest and most efficient way to lift their children (Sanders and Morse, 2005).

In reality, the “scoop lift” places increased stress on the lower back. Rather than using your hips and knees to assist with lifting, with the “scoop lift” you only use the back muscles. Additionally, with the “scoop lift” mothers lift away from their core, placing increased stress and weight on the lower back. 

Researchers have long established that the “scoop lift” is not great for us. In fact, women who used the “scoop lift” are four times more likely to experience a herniated disc. For women trying to manage their careers from isolation while simultaneously caring for children, the stress on our back is even greater (See Sanders and Morse, 2005).

What Can I Do to Avoid Back Pain or Injury? 

 

Tips for Properly Lifting Kids

TIP #1: LIFT FROM THE HIPS AND KNEES 

The best way to lift ergonomically is to bend at the hips and knees. Before lifting, you want to come close to your child. Keep your feet a little more than shoulder length apart and pointed in the direction of your kid. You want to then lower yourself with your knees and hips. Finally, grasp the child safely and slowly elevate your body. Lifting from the hips and knees distributes the child’s weight more evenly across the different muscle groups and places less stress on your lower back. 

You might need to adapt this method when lifting a toddler out of the crib (Unless you are extremely tall, you cannot fully bend at the knees and hips when lifting over the bars). When lifting out of a crib, I encourage lifting with the “stand-lift method” This method can be used for children who do not stand on their own but are starting to crawl. 

To perform the “stand-lift method,” bring the child from the mattress to the standing position. Parents should keep the child’s feet on the mattress when bringing the child closer and to the standing position (don’t lift the child off the mattress just yet). Once the child is standing while resting their feet on the mattress and closer to you, you want to look up and gently lift your toddler. With the child standing before lifting, mothers can lift the child from a higher position and limit stress placed on their lower back.

TIP #2: STRUCTURE YOUR DAY 

There is also a mental health component to back pain. When parents perform meaningful activities and structure their day, they are less likely to experience lower back discomfort. Additionally, believing that your actions – whether exercise, stretching, or pain management techniques - improve your health can alleviate back pain (See Keedy et al., 2014 and Harkappa et al, 1991).

In this respect, try as much as possible to structure you and your kids’ day. During this trying time of COVID-19 and quarantine, you should make a little schedule for yourself.

For your morning routine, try something like this:

8:00 AM – 8:30 AM - Wake up and Prepare for the Day 

8:30 AM – 9:00 AM – Breakfast 

9:00 AM – 9:30 AM – Song and Dance Time

9:30 AM – 10:00 AM – Free Play

10:00 AM – 10:15 AM – Snack Time 

10:15 AM – 11:00 AM – Arts and Crafts 

11:00 AM – 11:15 AM – Stretch with the kids 

11:15 AM – 12:00 PM - Lunch Time 

12:00 – 1:00 PM – Kids Nap/Mommy Indoor Aerobic Exercises 

Try making a schedule that is customized for your unique family lifestyle, one that incorporates both your and your children’s’ needs. Right now worry is at an all-time high and there is a fear of getting sick. However, try to focus on what you can control – namely you and the kids' routine. With your day planned and structured, you can increase your sense of control, prevent back pain, and make the most of your time in isolation. 

4-Step Scapular Back Stretch Technique

TIP #3: STRETCH AND RUN 

Once the kids are asleep, try to perform some light aerobic exercise and back stretches. If you can, try running on an elliptical, performing Pilates in a standing position, or, if permitted, walking briskly outdoors. Exercises while standing upright, like jogging, can help protect against lower back pain (See Woolf & Glaser, 2004). 

One stretch that I often recommend is the 4-step scapular stretch described here

1) Keep your shoulders at your side and bend both elbows so your hands are in front of you 

2) Make a fist and pull both shoulders back while looking up 

3) Try bringing your shoulder blades together and hold that position for 5 seconds 

4) Repeat the stretch as tolerated 

This is a great stretch because it promotes muscle groups that are rarely used in childcare. Mothers often bend forward when bathing, lifting, or holding their kids. The scapular stretch does the exact opposite – stretching those muscles used for extending the back and shoulders. 

Conclusion 

You are probably spending more time with your kids now. With increased childcare duties, you can experience more back pain. In this post, I reviewed several tips to help alleviate and prevent back pain. 

First, try to maintain good posture when lifting children. You want to bend at the hips and knees rather than solely at the back. As much as you can, try not to “scoop lift” your kids. 

Second, try to structure your and your children’s day. There is a lot of fear out there. Try to organize those things that are in your control - your daily schedule. 

Third, you want to stretch and perform aerobic exercises daily. 

It doesn’t have to be as elaborate as your pre-quarantine routine. Try exercises that feel right for you and fit into your daily schedule. In these crazy times with the increased burden of childcare, these tips should help alleviate discomfort and protect your back.

Emmanuelle & her hubbie with 2 of 3 kids

 

About the Author

Emmanuelle Lehat is Associate Ergonomics Specialist at Ergonomics Advance, Beverly Hills, California and the mother of three children ranging in age from 1 to 5. An ergonomic specialist with advanced certification from Colorado State University, Emmanuelle conducts office ergonomic assessments to decrease discomfort at work. She is passionate about creating a culture of wellness and detail-oriented when addressing each client's needs. She is comprehensive when analyzing each employee's workstation and making individualized ergonomic recommendations. For more information about ergonomics and to request a consultation, please visit ErgonomicsAdvance.com.

References

Keedy, N., Keffala, V., Altmaier, E., & Chen, J. (2014) Health Locus of Control and Self-Efficacy Predict Back Pain Rehabilitation Outcomes. Iowa Orthopedic Journal, 34. 

Harkapaa, K., Jarviskoski, A., Mellin, G., Hurri, H., & Luoma, J. (1991) Health locus of control beliefs and psychological distress as predictors for treatment outcome in low-back pain patients: results of a 3-month follow-up of a controlled intervention study. Pain, 46 

Sanders, M.J., & Morse, T. (2005). The Ergonomics of Caring for Children: An Exploratory Study. American Journal of Occupational Therapy, 59. 

Woolf, S. K., Glaser, J.A. (2004). Low Back Pain in Running-based Sports. Southern Medical Journal, 97 (9)

Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice. All opinions expressed here are those of the author, who also provided the images to facilitate this story.

Retro Fathers Day Dad Gift Guide 2020

Fathers Day 

Retro Father's Day Dads Gift Guide

Thanks to the brands who collaborated with MBE for this special gift guide.  This post contains affiliate links. All opinions are honest, inspired by my own favorite dad gift picks for Father's Day 2020.

Nostalgic Gift Ideas for All Kinds of Dads

Enter MBE's Father's Day Giveaway, Ends 7/1/20

As Father's Day (June 21, 2020) approaches, I want to shine a huge spotlight on today's modern Dad who is devoted to his family, yet often is still an unsung hero. He's the first man kids ever love, the one who supports, nurtures and loves us unconditionally in return. Each father is unique, but just as special to his children and spouse. With all the uncertainty in the world and here in the U.S. right now, many have found ourselves yearning for the good old days. We've slowed down, rediscovering the simple pleasures in life: casual walks through the neighborhood with the kids and meaningful family discussions around the dinner table, to name just a few.

Father's Day Card I made as a kid with rotary phone, Circa 1950-60s

That going back to basics sentiment to what really matters in life, along with memories from a Baby Boomer childhood growing up with my Daddy, is what influenced the old-fashioned and retro gifts curated for this special Mommy Blog Expert Father's Day 2020 Gift Guide. Among my picks you'll find fun and thoughtful gift giving options for a wide variety of different types of dads of every age, ideas that have appeal across generations. So, of course, don't forget to remember the Grand Dads and Great Grandfathers you may be lucky enough to have in your life, too.

Dad pushing my baby carriage during the Baby Boom

Mountaineer Premium Beard Care Kit - For the Bearded Dad

Enter MBE's Giveaway for chance to Win This Mountaineer Set
While beards never went out of style for some, they weren't in vogue during my own father's time and, in fact, most post-WWII office dress codes prohibited men from appearing unshaven at work. But beards are indeed having a moment now, with my own husband and two 20-something sons all favoring the contemporary well-groomed beard trend.

The vibe of the 5-piece Mountaineer Premium Original Blend Beard Care Kit ($48) pictured which MBE received -- with beard wash, beard oil, beard balm, beard brush and beard comb --  recalls the rugged, outdoorsy men of the Gold Rush era and the lumberjacks who followed them. Mountaineer products are not only free of harmful chemicals, they are made with only natural ingredients like jojoba, grapeseed oil, almond oil and more. Products are packaged sustainably, too, in glass bottles and jars. Other beard care products in the collection include individual items and a Classic 4-piece Beard Kit ($14.99-$48). From Mountaineer Brand or Amazon.

Enter to WIN Mountaineer

 Exclusive MBE Giveaway

Plastic-Free Luxury Men's Bath Set - For the Clean-Shaven Dad

If your man does shave, we also have a wonderful present suggestion for him. This Plastic-Free luxury bath and shave bundle ($179) was specially created for Father's Day and includes eight items ranging from shaving essentials and a bamboo toothbrush to a hand-thrown ceramic lather bowl and oldtime style shaving brush, along with large zipper pouch featuring one of Wyland's under the sea designs and more. 

All products in this gift set are sustainable and -- like everything you buy in their online shop with proceeds supporting the non-profit Wyland Foundation, which is focused on clean water and protecting our oceans. From Wyland Foundation

Ray-Ban Sunglasses - For the Stylish Dad

With the clip on Ray-Ban sunglasses my Daddy wore for most of his life as a parent, he could have been the poster father for this iconic brand, founded in 1936. I'll never forget how carefully he guarded his precious pair in the brown leather case they came in -- whether he was driving the family on road trips in his unairconditioned 1957 Chevy or taking just me on a fishing outing to one of our local lakes.  Luckily, for modern Dads, those classic retro clip-ons are still available today as are these very cool unisex Ray-Ban Clubmaster Sunglasses featuring classic Wayfarer shape frames in Mock Tortoise/Arista Gold, glass lens and protective UV with hard snap close case. From SmartBuy.com

SmartBuyGlasses.com, the Father's Day 2020 gifting solution, offers a full array of designer glasses for men as well as for the rest of the family including women and kids, available in an array of styles and sizes, both non-prescription and prescription (for an addition cost). So email your dad this virtual try-on tool now and invite him to pick out his fave style and designer sunglass brand from what he thinks looks best on him, your treat.

Man Crates Booze-Infused Snacks Crate - For the Foodie Dad

From Man Crates comes a huge assortment of man-themed retro gift boxes to choose from that each ship in a sealed wooden crate along with a laser-etched mini crowbar for the Dad in your life to sweat a little bit while he works to crack his gift open.  As you can see in this funny video of my husband trying to get to his gift, all that effort to use the crowbar to get inside will all be worth it when he sees what's inside this very unique and delicious gift box.

The Man Crates Booze-Infused Snack Crate ($59.99) MBE received for review includes: Caramel Single Malt Scotch, Craft Beer & Pretzel Caramels Pouch, Rum Peanuts, Hudson Bourbon Chocolate Bar, and Gin & Tonic Chocolate Bar. Just one of a huge selection of wood craft gift baskets with other options Dad will appreciate. A tip for those who give this gift: Try and be there when Dad opens his gift so everyone in the family can get it on the fun and excitement of the ultimate Father's Day gift unboxing. From ManCrates and Amazon

The Ultimate Mid-Century Modern Dad With My Brother & Me

14K Gold Slinky Toy - For the Big Kid at Heart Dad

What's more classic than Slinky, a throwback that was a huge toy trend for Boomers in the 1950s-1960s? The 14K Gold Slinky grown up version is inspired by the original sensation Richard James, a U.S. Navy engineer, invented after seeing how a torsion spring reacted when he dropped it on the floor. The rest is history, with James' invention debuting in 1945 as a popular child's toy not requiring batteries or an electrical connection.

This simple amusement is just as fun for Dad to play with at his office desk or at home with the kids. As the catchy 1962 TV commercial jingle goes... "Who walks the stairs without a care, it shoots so high in the sky...The best present to give or get... Everyone knows it's Slinky." Every purchase supports The Philip Glass House. From The Glass House

Father-Son Tie and Bow Tie Set - For Dad & His Little Guy

Your hubbie is such a good Daddy to you son. Unlike past generations, he's truly a hands on father whether it's changing the baby's diapers or spending one-on-one time with a tween or teen son. Here's a Father's Day gift idea to solidify the close bond he feels with his mini me. We'd like to suggest this stylish Armoniia Father and Son Matching Necktie and Bow Tie Set ($29.95). 

Currently available in purple like the set we received, as well as in six other prints and colors. Each luxurious tie set is beautifully presented and individually boxed, including a handmade 100% polyester adult size tie and a matching bow tie -- in your choice of size either Baby 6-18 months, Boy 2-12 years, or Adult 12+ years -- for giving to that special handsome duo in your life. From Armoniia and Amazon

Dads Documentary on Apple TV+ - For the Sentimental Dad

Speaking of the devoted and involved modern fathers of today, here's a new multi-generational documentary suitable for grownup viewers which we had the opportunity to screen in advance. Just in time for Father's Day 2020, the movie Dads will be streaming on Apple TV. Directed by Bryce Dallas Howard who is daughter of the great director Ron Howard but a talented filmmaker in her own right, this will touch the hearts and souls of Daddies and significant others raising young families now as well as those of us who have adult children.

Equally funny and heartfelt, interviews about today's parenting challenges are artfully intertwined with every day and celebrity fathers sharing their personal upbeat stories about celebrating fatherhood and what it means to them. In addition to spliced in clips from the Howard family's personal home movie vault showing young Ron as a new father, contemporary scenes feature Bryce's brother talking about becoming a first-time Dad as well as the late Rance Howard recalling what his son Ron was like as a boy. From Apple TV+

Craft Beer Gift Set - For the Dad Who Loves Good Brews

When you order a Tavour Craft Beer Gift Basket ($35-$99), you never know which beers will be in your shipment since they work with 600+ different independent micro breweries. As you can see from just a few of the beers Tavour sent us for this gift guide, like Illuminated Brew Works Fruit Slave India Pale Ale and Urban Artifacts Epicurean Peanut Butter Banana & Jelly  -- and from the brand's photo showing a sample box of bottle and can beer varieties -- these are indeed eclectic. 

What you can expect is an assorted brews (many with retro inspired labels) to be delivered direct to the doorstep of that special father. Your gift recipient is in for some unpredictable surprises, but one thing is for sure, this gift will likely be the most unique present your dad has ever received. The selection of micro brewery combinations and sizes on tap for purchase for every taste feature your choice of Sample Mixed Beer, Stout Beer, Sour Beer, IPA Beer, and Mixed Beer Tavour Gift Boxes. For 21+ only, From Tavour 

The Original Spirograph Design Set (New) - For the Retro Artsy Dad

Another classic non-electronic toy from days gone by is back. I'm a Baby Boomer and I still have the antique Kenner's New Spirograph Set which you see pictured here behind the modern day version which I received from the brand: The Original Spirograph Design Set by Kahootz ($14.99).

This 15-piece set with 7 Spirograph Precision Wheels and other tools, which unlike it's 50+ year old predecessor that came in a big flimsy cardboard box, comes in a handy, snap-close Spirograph tin. Spirograph is a cinch to use, with no artistic talent needed so your dad doesn't have to know how to draw. The compact packaging also makes it perfect for dad to pack in his work bag so he can doodle at the office when he feels stressed out or he can bring it in the car on the next family roadtrip to share for hours of fun of creating a seemingly endless array of geometric, colorful designs with the kids. From PlayMonster 

Dad, the intrepid family road trip organizer & driver

Pontoon Trout Story Belt - For the Fisherman Dad

Whether he comes home telling you fish tales about the big one that got away or he brings a several beautiful trout to barbeque, Dads who fish are a quite a special lot, aren't they? No matter what kind of fishing he does, when you give him this beautifully designed Pontoon Trout Story Belt ($59), it's likely to be a real keeper. 

Image from Orvis

Crafted with an antiqued silvertone buckle, the belt is constructed of weathered leather and olive webbed backing and features a fish story told through embroidery renditions of four different trout (Brook, Golden, Brown, and Rainbow) in a repeating pattern. Available in sizes 34-42 and Made in the USA, this thoughtful gift may be destined to become dad's new favorite belt. From Orvis 

The Pocket Guide to Camping - For the Outdoor Dad

The father you to whom you give this pocket-size paperback book prefers being outside, enjoying fresh air, hiking, nature, and camping. He's the type of dad who relies on his trusty old-fashioned compass that always points True North, instead of GPS. First published in 2011, The Pocket Guide to Camping ($9.99) by Linda and Katherine White, a Colorado mother-daughter writing team, is still highly rated. 

Fishing, hiking & camping Dad, always in his element

I love this book sent to my own family of six by the publisher. With its charming two color ink line drawings, in a nutshell, this is the original DIY Camping 101 book covering all the campout basics he'll need while out on the trail. Included is a recipe to make your own trail mix and other traditional camp foods from days gone by. Also included: how to pitch a cabin-style family-size tent, how to build a campfire the old-fashioned way with kindling gathered from the woods instead of charcoal and lighter fluid, and how to camp safely (think trail marking, sunstroke, dehydration, insect bites, poisonous plants and other potential dangers). The little book is big on valuable information, literally leaving no stone unturned for those who read it. From Amazon and many other booksellers

Who is the Dad You Love?

I know my dad would have appreciated any of these Father's Day gifts since my he was the heart of my inspiration for the presents that resonated with me. Hoping I've helped you find the perfect gift for the deserving daddy in your own life.  

Stay tuned, as I discover new retro-inspired dad gift ideas I'll be sharing here with you.

Dad taking us for a joy ride on the farm in North Dakota 

Share Your Comments 
Now it's your turn. How about you? Tell us about the special dad and all that he means to you. If you are blessed to have a dad, father figure, grandpa or great grandfather to shop for this year, which of these gift ideas do you think he'd like most?

Happy Father's Day

To All Dads!

MBE is an Amazon Affiliate receiving a bit of compensation when you click on links in this post and make a purchase on Amazon.

MBE received product and/or compensation from the brands mentioned to facilitate this gift guide, except for The Wyland Foundation, The Glass House and Orvis. In addition, Mountaineer Brand is providing the prize for the associated Father's Day Giveaway and is responsible for shipment to winner. However, all opinions in this story are mine.

Always Eat After 7 PM Diet Book Week #4

Healthy Living

Part 4 in a 4-part MBE Series

MBE partnered with Always Eat After 7 PM for this post. My opinions are my own. However, the book featured as well as MBE's series about this title is for informational purposes only and it is not intended as a substitute for professional medical advice.

Maintaining Diet Momentum

Time really flies. It's hard to believe I'm beginning the fourth week on this new weight loss journey I've been telling you about: Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks -- While Burning Fat Overnight by Joel Marion. 

At this point in my personal challenge I'm excited to share that while I'm still enjoying delicious food that's allowed like Salted Dark Chocolate-Dipped Peanut Butter Cookies and the Fresh Fruit Mini Tarts pictured above, I am just 2 pounds away from reaching my goal of losing a total of 10 pounds.

Mom Out on a Walk

Now that the finish line is finally in sight, I feel more motivated than ever to keep going by focusing on keeping my eyes on the prize. While I run the final lap in the Main Phase of this diet challenge, I'm already thinking ahead to what I'm going to need to do to maintain my healthy weight goal once I've reached it. Of course, I'll be continuing to get outside to walk, hike, or cycle every day this summer since I've always been active. But, thankfully, Always Eat After 7 PM includes a maintenance eating plan called the Lifestyle Phase to keep me fully fueled with the energy necessary to lead a healthy lifestyle.

"The Lifestyle Phase is designed to help you stay thin and fit," Marion explains in his book. "while avoiding a recurrence of problems with your metabolism or rebound weight gain. While still technically a part of the Always Eat After 7 PM plan, the Lifestyle Phase is more a set of flexible guidelines to live by then a 'diet' per se. It is a continuation of all the strategies you've grown used to so far."

I look forward to continuing to experiment with all the delicious recipes in the book. From BBQ Chicken En Papillote, which is a juicy chicken with no sugar added BBQ sauce that's wrapped and baked in parchment paper, to One-Pan Garlic Roasted Salmon and Broccoli, Fresh Fruit Mini Tarts for dessert, and Chili-Spiced Nuts for a pre-bedtime fat-burning snack, there are still so many permitted options that I can't wait to try.

About Always Eat After 7 PM

Learn more about Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts and Indulgent Snacks -- While Burning Fat Overnight by Joel Marion, now available for purchase at JoelMarion.com. Plus listen to his Born to Impact podcast and connect with Marion on Twitter, Facebook and Instagram  to keep up on all the latest news.

FTC Disclosure: MBE partnered with Always Eat After 7 PM for this post. My opinions are my own. However, the book featured as well as MBE's series about this title is for informational purposes only and it is not intended as a substitute for professional medical advice.