Parenting, the ergonomic way

Pushing Stroller

The postural positions often seen in parents pushing a stroller are: 1) hunching over it, 2) locking the elbows and 3) extending wrists when holding the handlebars. When pushing a stroller, remind yourself to:

• Keep head and chin up and ears over the shoulders
• Keep shoulders depressed and retracted, with chest leading
• Softly bend (don't lock) arms
• Keep wrists in neutral when holding handlebars (especially if experiencing carpal tunnel issues)
• Switch on or engage abdominals through any movement.

Purchase a stroller that fits. Some are inappropriate for especially tall or short people. Make sure you can take a full, comfortable stride when walking with a stroller.

Carrying Baby

New moms spend a great deal of their waking hours holding a baby. Add sleep deprivation and an already weakened body to the mix and you're sure to hold baby incorrectly. You will regularly see moms collapsed at the spine or jutting hip to the side to hold baby. Most often, moms hold baby on one side to leave one arm free. Chances are her wrist is flexed to grip baby and her shoulder girdle is in a stretched, abducted position.

Keep your spine in neutral alignment and to bring baby your body's centre whenever possible. Your spine should be kept neutral and shoulders pulled back. Because of swelling, carpal tunnel is prevalent in the pre and postnatal population. A neutral wrist position is essential to avoid exacerbating a problem.

Nursing/Feeding

A new baby is likely to eat every two hours, up to 12 times per 24-hour period. If you're nursing, you will likely feel that there's almost no time between feedings. This can be a challenge to the new mom's body because she will often hunch to bring her breast to the baby. Not only will this wreak havoc on your spine, it brings the nipple down at a poor feeding angle for the baby. It's important to sit in an ergonomically correct chair when nursing. Most couches or chairs will have you slouched over. Other concerns when feeding are holding the breast for the baby (because of wrist issues) and crossed legs (because of pelvic and spinal imbalance). Ideally, use a foot rest and feed or nurse baby in a neutral spine position. There are a variety of support pillows which help to raise baby for better feeding posture. Lastly, set up a nursing station where everything is handy so that you do not have to reach and twist to get necessary items.

Carrying Car Seat

There is probably no baby invention as physically troublesome as the car seat carrier. These snap in to strollers and car seat bases and are quite convenient. But they are also heavy, hard to hold and can put torque on your spine. Moms are often seen with heavy diaper bags over one shoulder while lugging a car seat with the other arm.

The best thing you can do is to carry the car seat as little as possible. It's better to take baby out of car seat and hold him close or put him in a stroller than to drag this awkward object around. According to a study presented at this year's Annual Meeting of the American College of Sports Medicine, it is better to manually hold an infant and lift an object than to perform a lift while the baby is in an infant carrier. If you're going to pick it up, find a neutral spine before picking the car seat up. Just as in lifting any other heavy object, you should stand in front of the car seat, with the seat centred to your body. Bend down by bending your legs and bring the seat in towards your body. Engage your core as you stand back up. Ideally, use the strength of your bicep to hold the seat, rather than let it hang from the shoulder girdle. A best-case scenario is to hold it in the centre of your body like a laundry basket.

Front Pack Carrier

Although baby carriers have been around for thousands of years, the now-popular front pack carrier has evolved from its original fabric wrapping origins. The quality and fit of these carriers vary tremendously. Some are better suited for proper ergonomics and movement, not to mention comfort for the baby.

Changing Baby

Of course every baby is different, but a new mom can expect to change six to 10 diapers per day. Think about the traditional changing table. Mom (or Dad for that matter) is standing, forward slouching with head jutting forward. Ideally, change baby at a table where you won't have to bend down to reach him. Because you should always have a hand on your baby, moms will often twist or bend unnaturally to reach necessary changing items. Simply having all the necessities nearby can lessen some of that postural strain. Whether you are putting baby in the crib or picking him up from the changing table, always make sure to watch lifting posture.

Sample Exercise Program

Dynamic Warm-Up

A dynamic warm-up optimally prepares your body for the demands of exercise. It should be performed before each exercise session, and should last 7 to 10 minutes and focus on the major muscle groups of the body. A dynamic warm-up incorporates dynamic stretching exercises that prepare the muscles and joints in different planes of motion for the upcoming activity. Note: Warm-ups take longer in cold temperatures and for pregnant women.

Begin with a low-level cardiovascular activity (traditional warm-up), then follow with dynamic stretching exercises like leg swings (front and back, side to side) This type of dynamic stretching helps improve balance to the joints and improves relaxation and contraction coordination of the muscles Once you have achieved a light glow, you are sufficiently warmed up. During the cool-down, stretches should be done for the following areas: hip flexors, hamstrings, quadriceps, gluteals and pectoral muscles.

Strengthing the Upper and Lower Core

Hip Bridges (with baby)

• Lie on your back on a mat with your feet on the floor and knees bent to 90 degrees.
• Switch on the core at a low level - like turning up the dimmer switch on a light.
• Keep your head relaxed and have your baby on your hips.
• Your knees should be aligned directly over your toes and about hip-width apart.
• Push hips up until spine is neutral.
• Hold for four seconds and do two to three sets of 10 to 15 repetitions.

Squats (with baby)

• Stand with your feet hip-width apart and your baby in a carrier in front or holding weights.
• Keep your back straight and head up, and look straight ahead.
• Switch on the core.
• Inhale as you squat until your thighs are parallel to the floor.
• While squeezing your glutes and pushing with your quadriceps, exhale as you return to the starting position.
• Do two to three sets of 10 to 15 repetitions.

Side Plank

• Start lying on your side.
• Support you weight on your forearm.
• Switch on the core and hold.
• Raise hips up until spine neutral and hold 5 to 10 seconds.
• Do two to three sets of 5 repetitions.
• Avoid this exercises if you have a sore shoulder.

Opposite Arm and Leg Lifts

• Start on your hands and knees.
• Keep your back in a neutral position, and switch on the core.
• Exhale as you raise the opposite arm and leg.
• Hold this position for four seconds.
• Do two to three sets of 10 to 15 repetitions.

Rear Fly (resistance band)

• Switch on the core while standing with knees slightly bent.
• Pull a stretch cord to your chest and then pull apart.
• Do two to three sets of 10 to 15 repetitions.

Standing Rows (resistance band)

• Switch on the core while standing with knees slightly bent and shoulders square.
• Keeping your shoulders down, exhale as you bring your elbows back until wrists meet hips.
• Do 10 to 15 repetitions and repeat two to three times.

Reverse Crunch (with baby)

• Start in a seated position.
• Switch on the core-like a dimmer switch.
• Slowly lean back and at the same time contract your abdominal muscles to control your descent, then come back up to neutral.
• Do two to three sets of 10 to 15 repetitions.

It becomes especially important during pregnancy to pay attention to the muscles of the abdominals and pelvic floor (PF-Core) because they are the most often stretched and weakened. Strengthening the PF-Core gives you a strong, stable base from which to work and move. If you don't have a strong base, certain parts of the body must absorb extra stress to compensate for the weak foundation. The problems caused by this extra stress can continue long after childbirth unless the entire core, including the pelvic floor, is strengthened. Strengthening the entire muscle system helps alleviate pain and makes simple tasks - such as carrying a baby, getting in and out of the car, and lifting and reaching - much easier.