Being a ‘Supermum’ demands daily physical labour, as you know! Along with lifting and carrying your child, you also have the challenge of lugging around a jam-packed changing bag and what seems like half the house every time you and your little one step outdoors. But while minor aches and pains are an inevitable part of motherhood, you could be putting your body at risk of developing more serious injuries if you don’t take the precautions to protect yourself.
Arif, our renowned chiropractor in Southend, is highly experienced in treating both children and parents. Here he highlights some top tips on keeping your back healthy as you do your fantastic job of being a Supermum:
1: Reduce Aches after Lifting Your Child Out of a Cot
Bending and reaching over a cot rail may unevenly compress your spinal discs which can cause back ache and even chronic spine problems. (It’s a good idea to lower the rail of the cot to lessen the distance you have to reach to pick up your child.)
To ease those post-bedtime aches and pains, get down on all fours, placing your hands beneath your shoulders and your knees beneath your hips (your neck should be in line with your spine). Make a rounded position with your back by tightening your stomach muscles and tucking in your pelvis. Hold the position for five seconds. Repeat this exercise 10 times.
2: Ease Tension after Chasing After Your Toddler.
If you have a toddler, you will know how incredibly busy they can be! All of a sudden your tiny little bundle has transformed into a mini marathon sprinter with a missing stop button! But according to our Southend chiropractor, even walking with your little one requires a lot of strength and balance. When you’re chasing after your toddler, your hip flexors tighten as your feet hit the ground. If you don’t stretch these muscles, your pelvis may start to tilt forward which can be a trigger for back pain.
To lessen this risk, form a lunge position with your left leg facing forward, your knee over your ankle and your right knee on the floor. Push your hips forward until you can feel a stretch along the front of your right thigh. Hold the position for 30 seconds and repeat up to three times. Perform the same exercise on the other leg.
3: Reduce Pain from Hunching Over
From giving your child a bath, to changing their nappy to picking up toys – motherhood usually sees you slouching on a daily basis – but it’s no good for your spine! Overtime, slouching can cause a muscular imbalance as your shoulders become rounded, your upper back muscles tighten and the backs of your shoulders weaken.
To help prevent this from happening, get in to a seated or standing position, put your hands behind your head with your elbows facing out to the sides. Push your elbows forward until they reach the front of your face, then squeeze your shoulder blades together as you bring your elbows back to behind your ears. Repeat this movement up to ten times.
To book an appointment with our award winning team of chiropractors, contact Cliffs Chiropractor in Southend on 01702 430430.