Pregnancy and caring for infants can strain a mother's back, but following proper lifting and positioning techniques can help reduce back pain. The document provides tips for safely lifting, bathing, feeding, carrying, and playing with babies and toddlers while protecting one's back through proper form and using back-supporting equipment when possible. It emphasizes pacing oneself, asking for help from others, and consulting a healthcare provider if back pain increases.

1. How to care for your baby
and your back
Written by: Joanne Zeis
Reviewed by: Kevin L. Zacharoff, MD, June 2014

2. Pregnancy can be hard on a woman’s body. Many pregnant women look
forward to their due dates, thinking that their back pain will end once their
babies are born. Unfortunately, that’s not always the case. As a matter of
fact, some women who’ve never had any back pain at all during pregnancy
may only start having problems while caring for their infants.
New mothers, with advance approval from their doctors, can help to
strengthen their backs by beginning an exercise program that works on the
abdominal and lumbar (lower back) muscles; it can improve lumbar muscle
tone and ease back pain. Cardiovascular conditioning can also help with
overall health and weight loss. Ask your health care provider for more
information.
➢This lesson is good for back-pain-prone mothers, fathers and caretakers
who need tips on handling small children. You will learn:
❖How to position and move your body while caring for your children
❖Tips to reduce stress on your body when caring for your children
Learning Goals

3. Caring for Babies: Lifting

4. How hard is it to lift a baby?
For anyone who hasn’t spent time doing it, the answer is easy: It’s not hard at all.
But a new mom who lifts her 10-pound baby fifty times each day might have a
different response. And the new mom who lifts her 10-pound baby incorrectly fifty
times each day might have to sit down while answering. Why? Because a baby
that’s lifted incorrectly, at arms’ length, will seem to weigh 150 pounds. That’s a lot
of pressure on the back and spine.

5. To save your back, try these lifting tips:
➢Bring your baby close to your chest before lifting. Don’t lift with outstretched arms.
➢When lifting a baby from the floor, half-kneel (with one knee on the floor) and bring the
baby up onto your opposite thigh, keeping your head and shoulders up. Push off the
ground, with one arm on a nearby object if possible, and return to standing.
➢When lifting from a crib, lower the crib’s side first, and move the baby towards you
before lifting.
➢Avoid playpens or cribs where the sides can’t be lowered. If necessary:
❖Move as close as possible to the playpen.
❖Keep one leg in front of the other.
❖Bend at the hips, not the waist.

6. Caring for Babies: Bathing and
Changing

7. Bathing
➢Bathe babies in the kitchen sink. Before starting, place all necessary items within
reach. Open the cabinet below the sink and place a foot on the shelf to provide
extra back support.
➢When using a plastic infant tub, place it on the kitchen counter near the sink to
minimize bending and to make it easier to fill and empty.
➢When using a full-size bathtub, place a foam rubber insert or plastic baby seat on
the bottom to keep your child from slipping. Hold the baby close to your body
when moving her in and out of the tub. Carry her to the changing table.

8. Changing
➢For diapering and dressing, use a changing table that’s at a
comfortable height. Put one foot on a low stepstool to take some
stress away from your back. Put all needed items within arms’ reach –
diapers, wipes, lotions, clean clothes, etc.
➢If there’s no changing table, diaper and dress your baby on the
kitchen table, a counter, or a desk to reduce bending. Avoid changes
on the floor, the couch or the crib.

9. Caring for Babies: Feeding

10. Feeding
➢ Whether breast or bottle feeding, sit in a good, supportive chair with armrests. Put pillows behind your
lower back for extra support, and place your feet on a small footstool; raising your legs this way will help to
press your back more snugly against the back of the chair.
➢ When breastfeeding, you’ll feel more comfortable by bringing the baby towards your breast, rather than
your breast to the baby.
❖ Place the baby so that he’s facing your breast, with his head in the crook of your arm.
❖ Make sure that his knees are underneath your other breast, not on top.
❖ Supportive cushions are available to help position the baby comfortably.
❖ If your nipple starts to hurt during the feeding, make sure that your baby is still positioned correctly.
❖ Alternate breasts for each feeding.
❖ Many hospitals have lactation consultants who can help to answer questions about breastfeeding. If you’re having any
problems with nursing, speak with the lactation consultant first, before switching to bottle feeding.
➢ When your baby is old enough to use a highchair during meals, remove the highchair tray before lifting your
baby in or out.

11. Caring for Babies: Carrying and
Transporting

12. Carrying
➢Don’t carry the baby on your hip any more than necessary. Avoid other
tasks like cleaning and cooking while holding your baby.
➢Choose a front, back, or hip infant carrier that spreads weight evenly and
feels comfortable.
➢Infants can be moved around the house in a bassinet on wheels or in a
stroller.

13. Transporting
➢Consider newer, safer models of baby equipment – ergonomic baby
carriages, lightweight strollers and easier-to-manage car carriers – before
accepting used gear.
➢Avoid carrying your baby in the infant car seat – use a stroller or grocery
cart instead. If carrying the seat is necessary, hold it close to your body
with knees slightly bent.
➢To remove an infant carrier from the back seat, unlatch the carrier and
place it on the seat. While standing outside, slide the carrier close to you
before lifting it. Use this same technique to remove larger babies from
regular car seats.

14. Caring for Toddlers

15. ➢Caring for an active toddler can be misery for a hurting back.
➢When walking with your toddler, don’t bend over – have him reach up to hold your hand
instead. Walk with your knees and hips bent.
➢Avoid carrying your toddler on your hip.
➢Sit and have your child come to you, instead of picking him up.
➢Have your toddler use a stepstool in the bathroom, instead of holding him up at the sink.
➢To pick up your toddler, half-kneel beside him (one knee on the floor) and ask him to
climb into your lap. Keep your head and shoulders up while lifting. Your toddler can also
climb onto a chair or couch so you’re not bending over or lifting as much.
➢Let your toddler step up on a chair or stool to get closer to you, or to get into or out of
the highchair and on or off the changing table.
➢Use the changing table, with a safety strap, until your child outgrows it.
➢Toddlers can climb into car seats by themselves.
➢If car shopping, consider a minivan or SUV; less bending over is required.
➢To position a child in a low car, drop to one knee.

16. Playing With Your Children

17. Here’s a big question for many parents suffering from back pain: Is it
possible to have fun with your children without doing more damage to
your back and spine?
Thankfully, there are many ways to spend time together. You may not
be able to play with your children in the same way as other parents,
but keeping a positive attitude and giving them your full attention will
make a big difference.

18. Consider these options:
➢Try some activities that you can do together while sitting at a table, such as
card games, board games, or crafts.
➢If sitting on the floor is unavoidable, sit against the couch and use pillows
for back support. Remember to stand up every once in a while to relieve
pressure on your back.
➢Make some changes to games and activities so you can take part while
sitting in a chair.
➢Make a game of having your children pick up their playthings from the
floor. Ask them to bring the toys to you, so that bending over isn’t
necessary.
➢When you do need to bend over, remember to bend your knees and your
hips, not your back.

19. Attending Your Child’s Activities
and Performances

20. A hurting back doesn’t have to keep you from attending your
child’s school plays or recitals:
➢If you’re in an auditorium, take a seat next to the aisle. Get up and
walk around frequently.
➢Bring a folding chair to any outdoor games. If you’ll be sitting in the
bleachers, portable folding bleacher seats can provide extra support
for your back. These seats are available online and at sporting goods
stores.
➢If you must drive long distances to attend your child’s games and
events, allow enough time to take breaks during the trip. Get out of
the car and stretch when possible.

21. Things to Remember

22. Caring for a baby is hard, demanding work. It might seem like there
are never enough hours in the day and never enough chances to rest.
If you’re dealing with back pain at the same time, some days may
seem like they’ll never end.
Here are some back-friendly childcare tips to keep things in
perspective:
➢Easy does it! Pace yourself and take breaks when you can. Yoga, relaxation
techniques, calming music and naps (if possible) can all help to lower your
stress levels and reduce your pain. Even five minutes for yourself is better
than nothing.
➢Get help. Spreading the childcare duties across multiple people (partner or
spouse, relatives, babysitter or nanny) will lessen the burden.

23. Your diagnosis and physical condition will help to decide how much
lifting you can do.
➢Mothers with back pain should be in touch with their healthcare providers
about their condition during and after pregnancy.
➢Ask your healthcare provider about any limitations in caring for children, or
what to do if back pain gets worse.
➢Ask your doctor about a good, back-safe exercise or stretching routine. It
will help your body and mind cope with the constant demands of childcare.