Motherhood Can Be a Pain – Literally. But Using Ergonomic Principles Can Help!

Almost 30 years after giving birth to my daughter, I still remember the severe upper back pain that I felt by the time she was about 4 months old, brought on by holding her while nursing. AND, I will never forget the pain relief after my mother-in-law gave me an armchair with armrests at just the right height to support my arms while performing this motherly duty.

Research shows that I was not alone. A study published in the American Journal of Occupational Therapy examined the prevalence of pain among 130 parents (most of whom were mothers) of children under age 4. Sixty-six percent (66%) of the sample reported musculoskeletal pain. The parts of the body most affected were the low back (48%), neck (17%), upper back (16%), and shoulders (11.5%). (1)

Parenting Activities That Can Cause Pain

In addition to holding young babies, many childcare activities can cause pain:

• Lifting babies and young children on and off changing tables
• Lifting children in and out of cribs
• Lifting children and car seats in and out of cars.
• Changing diapers on a changing table that’s too low.
• Carrying children, especially if you’re carrying them on one hip
• Sitting on the floor to play with children.
• Bending forward to help tie shoes or put on clothing.
• Pushing strollers over uneven terrain.

There’s a Better Way

Lifting & Lowering. General ergonomic lifting best practices tell us that in most lifting situations we need to bend our knees and keep our backs as straight as possible. But there are other things to consider with lifting.

• Tighten your core muscles.
• Stick your buttocks out behind you to help you straighten your back
• Make sure your stance is wide, and if you can, put one foot slightly in front of the other.
• Move your feet instead of lifting and twisting.
• Ask ambulatory children to climb up on a chair or bed so that you don’t have to pick them up from the floor.
• Use a crib with sides that slide down.
• When lifting a child or car seat out of the car, place one foot up and into the car to get closer to the load. Click this link to see the entire video https://www.tiktok.com/@expecting.and.empowered/video/7185205343687920942

Carrying:

Parents spend a lot of time carrying young children from place to place. The carrying creates static stress to the upper and lower back, shoulders, neck and arms.

• Hold the child as close as possible.
• Carry in front rather than on your hip when possible.
• If carrying on your hip is a must, then switching hips tends to balance out the stress on your body.
• If you’re using a baby pouch or carrier that straps onto your body, ensure the straps are wide and padded. Alternate between front carriers and back carriers when feasible.
• Position the carrier so the baby is above the level of your hips. In a front carry position, you’ll have to remind yourself to keep your back straight, not slouched, or you’ll end up with a very tired and possibly strained back. When you use a wearable carrier, sit down to get your baby positioned correctly. (2)
• To carry an infant car seat, loop your arm under and through the handle and grip the car seat with your hand on the side. See the below or click on this YouTube video https://www.youtube.com/watch?v=5RE0mUyVVYo&t=6s

Forward Bending

Parents also spend a lot of time bending forward to dress and feed their children, change diapers, and give children a tub bath—just to mention a few such tasks. By the end of the day, this static holding in a forward-bent position can take a toll on the lower back and the hamstring muscles (that run down the back of your legs).

To minimize the strain from forward bending: (3)

• Make sure that the top of your changing table is approximately waist height
• Sit on a chair with arms at waist height when dressing or helping children to minimize the forward bending required.
• Have older children climb up onto a safe, steady armchair or bed for assistance.
• Allow children to dress themselves as much as possible, given their age and abilities (and the time you have to get these things done).
• Depending on the flexibility and history of injury in your back, knees, and ankles, you may want to consider sitting, kneeling, or squatting to get down on the same level as your children.

Pushing and Pulling

For stroller-age children, a good bit of pushing and pulling is involved. To protect your back:

• Tense your core muscles as recommended above for lifting.
• Make sure stroller handles are adjusted to fit your height so that they don’t require a lot of forward bending in addition to pushing.
• Periodically oil and make sure the wheels are working properly.
• If you jog or walk outdoors for exercise, use a stroller specifically designed for these activities—typically one with larger wheels and tires.

Other Miscellaneous Activities

• When nursing or breastfeeding, sit in a chair that provides arm support. Supplement the chair’s support with pillows or blankets as needed.

Exercises to Counteract the Stresses of Childcare

Back Extension: In standing, place your hands on your hips, tighten your stomach muscles, and lean backwards, feeling a slight stretch in your stomach muscles and the front of your hips.

Wall Arm Slides/Upper Back Strengthening: Stand with your back up against a wall and knees slightly bent. Put arms out in goalpost position and then slide them up into a V-position. Keep pressing back against the wall the entire time. Repeat 10 times.

Hamstring Stretch: In standing, place one heel out in front of you with the knee straight. Bend the other knee. Lean forward towards the straight leg until you feel a little pull in the back of the leg. Hold 10 seconds. Switch legs and repeat.

Front Hip Stretch: Step back with one foot. Stand with the front knee bent and the other leg straight out behind you. Bend the front leg until you feel the front of the hip on the straight leg side stretching

Shoulder Stretch: Clasp hands together behind your back and reach your hands down and back. Feel the stretch in the front of your shoulders.

Finger and wrist stretch: Clasp your hands together, interlacing your fingers, in front of your body. With your hands clasped together, rotate your palms away from your body and straighten your elbows.

In Summary

No matter how you look at it, childcare is stressful, physically and emotionally. But it’s also a rewarding and magical time. And those early days are so fleeting. Practice these ergonomic principles consistently and follow this simple exercise plan to make sure you avoid strains, sprains, and pains that can be associated with childcare. And while you’re at it, have a happy Mother’s Day.

1. Martha J Sanders¹, Tim Morse.The ergonomics of caring for children: an exploratory study. Am J Occup Ther. 2005 May-Jun;59(3):285-95.
2. https://www.fvortho.com/blog/2019/august/proper-ergonomics-for-moms-dads-and-caregivers/#:~:text=Carrying%20it%20on%20your%20side,wall%20to%20support%20your%20back.
3. King P., Gratz R., Scheuer G., Claffey A. The ergonomics of child care: conducting worksite analyses. WORK 1996; 6:25-32.
4. https://www.tdi.texas.gov/tips/safety/childcareergo.html