“Mommy Proofing” this Mother’s Day

From the moment our babies start crawling away from us, we are concerned with safety from nearly every angle. But while you are frantically baby proofing every square inch of your home, don’t forget that there are things you can do to ensure the business of being Mommy doesn’t bring you any aches and pains of your own. Consider these tips for keeping healthy and pain-free while your little one keeps you on your toes!

• Lifting your little one: Out of the crib, on top of the changing table, into the car…sometimes there seems to be no end to the amount of lifting you do on a daily basis. And this is on top of lifting many other things—groceries, strollers, sometimes other children! To avoid injury, it’s important to know how to properly lift and carry children of all ages. Bend at the knees getting down to their level to take the extra weight into your legs as opposed to your back and shoulders. Keep your back straight and resist the urge to twist. Finally, keep them close to your body so that you have better control of their movements…this prevents them from making too many jerky movements, which is safer for both of you.

• Cleaning up spills:Whether it’s something edible, like cereal, or something potentially dangerous, like a broken dish, cleaning up spills and messes will be a continuous daily chore. In order to prevent strain on your lower back, bend at the knees rather than at the waist. Use your whole hand, not just your fingers or finger nails to pick up smaller objects (especially if you have just-washed, slippery hands).And try to limit the amount of times you do this exercise a day if you can—if it’s safe to do so, maybe consider making your cleanup routine happen a few times a day, say before nap time and bedtime, rather than all day, every day.

• Feeding time:If you have an infant, consider propping them on pillows to reduce shoulder and wrist pain while feeding them (nursing or bottle feeding). It also helps avoid carpal tunnel syndrome which causes pain and/or numbness in the wrist.

• Reliving your youth: While it’s great fun playing with our children on their own turfs (monkey bars, basketball courts, backyard trees), keep in mind that, while you may be in great shape, you are likely working some muscles you haven’t worked in a long time!Warming up, like taking a brisk walk through the park before you really get active with your child is a great idea for both of you; it helps get the blood pumping and warms tense adult muscles.

And for those of you looking for a great Mother’s Day gift, consider giving her a much-needed massage. Motherhood can be stressful (and sometimes painful)! And a local can always help manage chronic pains if they become more serious and also help prevent new injuries from occurring. Enjoy Mother’s Day!

Elizabeth Polis, P.T. is the owner and founder of Core Wellness & Physical Therapy in Alexandria, VA. She is experienced in treating a vast range of orthopedic onditions, specializing in the prevention and rehabilitation of acute and chronic spinal and musculoskeletal conditions. Elizabeth utilizes a predominantly manual approach to rehabilitation and is committed to giving her patients the focused attention they deserve to address their musculoskeletal impairments and to set wellness goals.