Chiropractic awareness month is here and this year the topic is ‘Perils of Parenting’

We all know how much extra pressure is put on to the body by pregnancy and giving birth. Then there is increased bending lifting and stretching for at least the next 15 years whilst you care for your child in every way.

Below are some hints and tips to help to reduce some of those pressures and aid to keep your spine healthy.

Parents & Posture: Indoors

Choosing a Cot

Although there are many different types, colours and styles of cots, there are a few simple ways in which you can make sure that the one you choose is the right one for your baby, as well as for you and your partner’s backs!

* When choosing a cot make sure that when it’s in place there is plenty of room for you to access the key areas without needing to twist or strain.

* Find a cot which has sides that drop down to several levels and which has a base that moves up and down. This allows you to access the cot more easily and, as your baby grows, you can adjust the height to keep them and you safe.

* The less you have to lift and lean to put your child into the cot, the better. A 5kg weight at your chest equates to five times that amount at arms length so placing your child in the cot, whilst keeping them as close as possible to you, is best for your back. Remember, you will be doing this thousands of times!

*Securing the cot to the floor or wall is a good idea as toddlers can stand and rock the cot causing it to tip and, either injure your child or you as you dash to prevent it falling.





* Whether breast or bottle feeding, find a comfortable posture. Your arms should not be bearing the baby’s weight, so extra pillows or something like a ‘V’ pillow is a good idea.

* It is not uncommon for mums and dads to get neck strain from bending and twisting their necks to check that the baby is feeding properly. If this is a problem for you, install a mirror in front of your feeding chair or sit with a portable mirror in front of you, as this allows you to see what is happening, without putting a constant strain on your neck muscles.

* If you are able to, change position regularly.

* Don’t forget that alternating feeding sides is a good idea when bottle feeding too, as it evenly spreads any strain.

* When feeding a child in a high chair sit as close as possible in front of your child and adjust the height of the chair so that you are not leaning too high or too low.



*Get down to your child’s level, rather than bending over.

* If sitting on the floor to play with your baby/toddler, try sitting on a cushion to help support your back and keep it straight.

* Avoid spending too long kneeling down as this can put pressure on the knees. If you are

kneeling, keep your back straight.

* In any position, it is easy to get absorbed in what you and your child are doing. Try to

remember to change position regularly.

*Bend your knees when picking up toys. Watch your child and observe the natural squatting posture they use to pick things up!


General Posture Advice

* The fitter you are and the more muscle tone you have the less likely you are to injure yourself. Talk to your chiropractor for advice on exercises to develop your core strength.

* Parents of babies and children inevitably carry heavy bags! Using a rucksack style bag is best as you can spread the weight evenly across your back.

* Always lift with your spine straight and bend your knees to avoid leaning, stretching or bending when lifting your child.

* Do not sit for prolonged periods, take regular breaks. When sitting try and keep as much of your body in contact with the chair as possible so that your whole body is supported. Knees should be lower than your hips when sitting.

*Gently stretch your body as much as possible to help to keep it in alignment.


If you would like any more information regarding this topic or if you are suffering with pain and discomfort; Please call or email us today to book for a chiropractic appointment or free spinal screen. Call: 0845 108 8533


Please visit our contact page for location details, opening hours and telephone number. The Health & Vitality Centre is based in Welwyn Garden City and our team look forward to meeting you there!