BE CAREFUL With your back !!

[Inspired by Reggio]

....So, does anyone have suggestions for taking care of our backs? There is going to be a certain amount of lifting, carrying, pushing, etc that needs to be done in this field. Should we just limit it? Does any sort of exercise or stretching help prevent back injuries?

When you HAVE to bend or lift make sure you are doing it properly ... take the time to bend at the knees verses the waist and lift slowly with your LEGS and not your back. Make a goal of setting up your environment to promote minimal bending and lifting to only what is 'necessary' to meet the kids needs and keep them safe... aka get kids independent as fast as possible to limit the carrying, bending and lifting .... aka change them on an accessible surface to avoid lifting them up onto a change table OR have step or ladder up to change table for them to get onto it with 'support' from you but not you doing ALL the lifting, if they are old enough to walk steadily start getting them to 'walk' instead of riding in a wagon or stroller, once they are following simple direction and commands get them out of a highchair and sitting at a small table where they climb up into the chair independently , out of the crib and sleeping on a mat or cot, climbing up and down stairs, climbing into the car and carseat on own and so forth .... all my kids do these things by 18 months at the latest some earlier

Than make sure you focus on a healthy diet, proper sleep and exercise in general ... yoga is awesome cause it stretches and tones muscles. A focus on lower body strength .... great visual slide show here of many of the ones I do.

http://www.mayoclinic.com/health/back-pain/LB00001_D

I also second the use of massage and chiropractic care as 'preventative' maintenance BEFORE you have trouble!

[Spixie33]

xcellent question about preventative stuff for backs....
In retrospect and from what I have learned....I would strongly suggest everyone do Pilates that focus on your core or look up core exercises to strengthen your back muscles.
Things like doing the plank position or simple back exercises will hopefully keep your muscles strong.
You can even search core strength or back exercises on you tube and there are some good instructional videos.
I thought I was pretty fit, young etc but in retrospect I wish I had done some core workouts and listened to my body sooner rather than just taking the Advil to stop the pain.

[Play and Learn]

As I have regular back pain, not from childcare, I do many exercises and things to prevent my back from going out once again! Here's a list (adding to those who have posted as well):

- Pilates and/or Yoga is a great tool for strengthening your core (your middle - tummy muscles).
- REMEMBER: NAVAL TO SPINE AT ALL TIMES! For anyone who's done dance now or in the past, you've probably heard this saying before! Walk and sit while doing this, it improves your posture as well.
- Try NOT to sit on the floor. Have a good chair - preferably wooden to sit on. Having your hips on a slant doesn't help, and try to keep your knees and hips at 90 degrees (i think that's how it's done....hard to write it out lol).
- If you have to be on the floor with the kids, then do your exercises then! They will tend to join you if they can - it's really cute...
- Lift with your KNEES, not your back! I think I was raised with this saying as both my parents and siblings have back problems. Like Reggio explained: bend with your knees, not with your back.


- Teach your children and the daycare children to walk on their own. I don't pull kids in the wagon who can walk for a long distance on their own.
- I teach the children how to go up and down the stairs as soon as possible!
- Have the children climb up on their booster seats if possible.
- For children who I cannot lift, I change them by having them stand up. Childcare workers know what I mean! lol If they have a BM, then I have them lay down on the floor to change them....OR they need to be trained! lol :P
- I put children on cots when I can no longer lift them. I don't care what age they are....it's the weight!


Because I have chronic back pain (not from childcare), I go to see my RMT (Registered Massage Therapist). I am lucky enough to be covered (thank you hubby) so I can go every 8 weeks. It makes a difference if you can afford it!

Keep in shape - take walks, try a new activity. I teach Highland Dancing as my other business, so I'm pretty much always active (minus with this pregnancy).

Good luck, and try not to mask the pain. Go see a physiotherapist ASAP if something is bothering you. There are exercises for all those aches and pains!

[Starshine]

Thanks for all the tips ladies!

Play and Learn...you teach Highland Dancing? How cool is that! My father's side is originally from the Scottish Highlands.

[kidlove]

So Sorry, that stinks...how long do you have to be out of work to recover?
I also have back issues about every 2 monthes I need to go to ciropractor for ANOTHER realignment. perhaps the only real downfall healthwise of this job. hope you get better soon, and maybe get a motor for that wagon.

[jec]

Take it easy until your surgery ~ my heart goes out to you!!
Your right, our health is so important and my back is starting to give on me in many situations even though I wear a brace when pulling the choo choo around. Pulling my last crew who in total weighed almost 150 lbs. I couldn't continue doing the school run for my own kids doing that twice a day.

Thanks for the tips ladies- the reminders help as sometimes I think I can do it all when I should be taking better care

Keep us in touch after your surgery as to how you are doing ~ you can listen to all of our crazy days to help you get through your recovering ones

[Sandbox Sally]

Thanks for the warning. Good luck w your surgery, love. xo

[Spixie33]

So Sorry, that stinks...how long do you have to be out of work to recover?
I also have back issues about every 2 monthes I need to go to ciropractor for ANOTHER realignment. perhaps the only real downfall healthwise of this job. hope you get better soon, and maybe get a motor for that wagon.

I have about 6-8 weeks of recovery after the surgery where I can't do bending, lifting, stretching...basical ly not much of anything.

I am not sure if daycare is a good option afterwards. I keep tossing it around in my mind and am scared it could happen again yet it has been a good job/income for me until this happened. I guess I have to focus on the surgery and recovery foremost and then figure out the rest after.

I really hope everyone reads this and is just very careful and listens to their body

[Spixie33]

I got out of the hospital this week. I am still in a lot of pain every day but at least I can walk. During the surgery the doctor said it was 50/50 whether I would be able to move my legs. I am now home on rest orders for 6-8 weeks and on pain meds and limited ability to do stuff.
I was thinking of all the dcps out there and hoping good things for all of you and that nothing like this ever happens to anyone else. Be careful with your body everyone.

[Momof4]

How frightening for you! Take good care of yourself and follow your doc's instructions. This is nothing to fool with because if you don't heal it could affect whether or not you have pain for the rest of your life.

I'm over 50 and I have osteoarthritis that has flared up a few times in different joints and then I go into remission with no pain. When I worked at the lab I had repetivtive strain injuries: tennis elbows and inflamed rotator cuffs in my shoulders. They told me it wouldn't heal but as long as I'm careful I don't have any pain. I consider myself super lucky to be pain free when there are so many 30 year olds suffering. I'm careful.