How to save your back when pregnant with a toddler.
The demands of being pregnant and having a toddler are massive! Not only physically but also emotionally, as when your hormones are all over the place you are trying to keep your cool with a toddler who doesn’t want to play ball, so to speak.
Although the emotional overload is tricky to problem shoot, there are ways that you can reduce the physical demands on your back and that is simply by improving your lifting technique and lifting toddlers less.
Improving your lifting techniques will take the load off your upper back allowing you to lift more through your core, thigh and bottom muscles. Lifting less takes discipline and organisation of your environment so your toddler can step up without being lifted up.
When lifting your child out of your high chair, it is important that you bend from your knees and hold the toddler around their trunk, then connect with your core and simply straighten your legs, holding the toddler closer to your body, rather than further away. Then lower them to the floor by bending your knees again without bending through your upper back. Use this technique whenever you are lifting your toddler.
Lifting less takes discipline, so my general rule is only lift:
If it’s an unsafe environment
Toddler is having a melt down
Need to just get to an appointment/time sensitive event
For anything else get creative:
If you are lifting the toddler onto the bench top to cook, get some stairs/stool so they can climb up themselves.
If you are toilet training then get some small stair stools for all the bathrooms so they can climb up to the toilet and down. If you are lifting them onto and off the toilet in public, use a good lifting technique described above.
Lifting in and out of car seat – teach them to climb up, if they are too young then a 360 degree car seat is a great investment for your back (especially if your toddler is heavy)
Teach them to climb in and out of the pram if they are old enough or willing enough ☺
A Sacroiliac belt can offer support for the pelvis if the day is going to be particularly physical or the mother is experiencing pelvic pain.
Pilates with light weights does wonders for your body during pregnancy
Looking to maintain strength in the pelvis and so as it has good strength to lift is a good plan. Working with a Personal trainer or a Pilates instructor will help you achieve this throughout your pregnancy.
It’s important to also bear in mind, a focus on gaining strength and function after birth is crucial for your next pregnancy as it creates a good strong foundation.