Tag: baby carrying

Lift without lower back pain

Priya Tew

Lower back pain, it’s the most common issue I see on our Pilates medical forms. Heavy lifting without engaging your core is often a cause of it. It’s common sense that if you lift badly or lift too heavy a weight it will hurt your back… but it is all too easy to do, especially when it is a child! For more on lifting babies see my video.

Think of the core as being the central point from which the power comes from or like a fulcrum that you pivot from. Every seen someone lift something far too heavy? You can see the force going into their back, not a good thing as it can damage the discs in the back. When I was pregnant and post birth I could instantly feel the effects when lifting my toddler, my core was far weaker and I couldn’t support my lower back.

Lifting safely involves engaging the core, bending the knees and thinking about your alignment. Here are my top tips:

 

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  1. Keep the load close to your waist – easy to do when it’s cuddling a child, less so if it is a tantruming one 😉
  2. Get a good grip.
  3. Engage your core.
  4. Maintain a stable base with your feet hip width apart.
  5. Bend the knees and hips NOT the back. Keep a neutral spine.
  6. Know your lifting limits, we aren’t all training for Ironman.
  7. Think about using your legs rather than your back to lift.
  8. Lower down safely, bending your knees.

Baby carrying and alignment

Priya TewLeave a Comment on Baby carrying and alignment

So I’ve certainly noticed that as my baby is getting older she is getting bigger and heavier. Those of you who know me may well smile at this as it’s a well known fact that I have a petite baby who really isn’t heavy compared to others her age 😉 But the fact remains she is getting bigger and I have been very aware that I need to be using proper alignment to carry her safely and protect my back, pelvis and shoulders. Pilates is so good at helping train your brain to think about correct alignment, it also strengthens your core so helping you lift safely and in my post natal classes we target the shoulders and arms as well. So if you manage to get to a Pilates class you will certainly be helping your body out.

The very lovely Katy Bowman has done a fab video post on how to carry your baby safely and so here it is for all of you, it made me think, hopefully it will help you too:

http://www.youtube.com/watch?v=3CaNN8DiIn4&feature=youtu.be