Category Archives: Did You Know?

My Toddler Is On The Move!

Women’s Health Week

Mother and Toddler on the Beach

My Toddler is on the Move!
By Nancy Offner, PT, MSPT, CLT

Now that your child is more active…and heavier, you need to continue to think about your back!

Bend your knees and squat down to talk to your child instead of leaning over them.

When lifting your toddler, bend your knees and squat down, let your toddler come to you, bring them close to your body, engage your core muscles and then stand up using your legs.

When getting your child out of a high chair, remove the tray so you do not have to lean over to lift them up and out of the chair.

Continuing an exercise program and finding fun ways to get exercise with your toddler will help keep your back healthy. If back pain persists, a physical therapist can help you manage your pain, develop a customized exercise program and help prevent future back issues.

(215) 538-1999 or at www.ParryPTGroup.com

My Baby Has Arrived..But My Back Pain Is Still Here!

Women’s Health Week

Mother Changing a Diaper

My Baby Has Arrived…But My Back Pain Is Still Here!
by Nancy Offner, PT, MSPT, CLT

Immediately after pregnancy and during breastfeeding, hormone levels are still changed and therefore ligament laxity will persist. As well, if you experienced the abdominal muscle separation, the effectiveness of your core muscles remains decreased. Here are some ways you can care for you as you care for your new baby:

Always lift with bent knees and a flat back. Engage your abdominal muscles every time you lift your baby. This will help with your back pain while lifting, but also begin to help re-strengthen your core!

Resist leaning over the crib side to get your baby out. Put down the side of the crib, get close to the edge of the crib, bend your knees, bend at your hips and keep your back flat as you reach forward to lift your baby. Always bring your baby close to your body before lifting or standing back up during lifting. (This goes the same for car seats, laundry baskets, diaper bags!)

When changing your baby, keep them on a safe surface that allows you to care for them without bending forward.

When breastfeeding, you want to position yourself so you do not have to lean forward towards your child. In sitting, place pillows in your lap to help support the baby in your arms and bring them closer to your breasts. Sit in a firm, supportive chair instead of a soft couch or the floor.

Going somewhere? If you can, put the car seat into the car without the baby in it first. Car seats are heavy and so are growing babies, so if you can carry them separately it will help decrease your back pain. When putting the car seat in the car, try to get in the back seat to avoid leaning over and into the car while standing outside the car.

Initiating a post-pregnancy exercise program can be a challenge with a newborn at home. But getting in some gentle exercises while the baby naps or when someone else can babysit will help regain your abdominal strength, core control and decrease back pain. A physical therapist can help develop a program that is right for your body and lifestyle. Always consult your physician before beginning a new exercise program.

215-538-1999 OR at www.ParryPTGroup.com

Being A Mom Can Be A Real Pain In the Back!

Women’s Health Week 

Pregnant Mother Doing Yoga

By Nancy Offner, PT, MSPT, CLT

During pregnancy several things occur that can cause back pain:

Weight gain: as that bundle of joy grows it adds weight on the front of your body, changing your center of gravity. This shift of weight to the front of your body can put increased strain on your low back. Be conscious of maintaining good alignment of your low back, use your stomach muscles to help decrease “sway back” when standing and lifting.

Abdominal muscles separation: Sometimes as the uterus expands the abdominal muscles can separate where the two sides join in the center of the abdomen. This isn’t uncommon but can decrease the effectiveness of the abdominal muscles late in pregnancy and contribute to back pain.

Hormones! The change in hormonal levels can cause an increase in ligament laxity. This results in decreased support of the low back and can lead to pain.

What to do? First and foremost consult your OB/GYN before beginning or changing any exercise routine. Gentle exercises for abdominal control and general conditioning can help decrease back strain and pain during pregnancy. Walking, biking and aquatic exercise are low impact and can help with overall conditioning. If pain persists a physical therapist can help develop an exercise routine to address your specific concerns and body.

(215) 538-1999 or at www.ParryPTGroup.com