Why Moms need ErgoMOMics: Ergonomics for motherhood

This physical therapy blog is being dedicated to all the busy moms out there trying to work, run a household, raise children and take care of themselves.  Moms tend to put themselves last so they are often experiencing physical issues that they have no time to address.  The idea of “just put yourself first”  or “carve out some time for yourself” makes sense but in real life, it rarely happens for most moms.

There is a field of study called Ergonomics where scientists study work tasks and how the body can do these tasks most efficiently without bodily harm.  Ergonomics creates suggestions on how to modify a work location such as an office desk, assembly line or for a lift/carry job in order to avoid bodily injury.  We thought it would be fun to integrate this concept for moms of young children and to call it ErgoMOMics.

 

Moms have multiple job descriptions: household management, cleaning, budgeting, shopping including loading and unloading groceries, laundry, cooking and dressing/bathing children.  They are the transporters to sports practice and dance classes.  Most moms feel like the ringmaster of a three ring circus.  A mom’s job never stops and it is as busy as it will get when you have an infant or small children at home or in grade school.  This blog is to look at the ergonomics of a mom’s job and to give you suggestions to help you as you handle your own personal three ring circus.  ErgoMOMics is a term we use to describe ergonomic recommendations to avoid the wear and tear of motherhood.

Ergonomics: Strategies for doing Laundry with less physical strain

Laundry tasks:  Carry balanced loads.  Consider using a smaller baskets instead of one large one that can become too heavy.  If you are a side hip carrier of baskets, alternate sides so that your body does not get molded into carrying repetitive loads just on one side.  Slide the basket down the stairs instead of carrying it down.  Load and unload the washer and dryer while protecting your back.  Use your hips and knees and avoid placing your spine in an awkward or uncomfortable position.

Loading and Unloading a Car with good Body Mechanics and Ergonomic focus

Loading and Unloading the Car:  Slide loads that are in the back of a trunk or deep within your SUV forward toward you before you try to lift them.  This helps keep the load close to your spine in proper alignment and will let you lift the load while using large leg muscles and arm muscles with a fully activated core in good spinal position.  Avoid twisting.  Move your legs and whole body in the direction that you need to carry the load.  Keep the item close to your body and do not hold with outstretched arms.

Do not try to carry too much at once and balance your load.  You can injure your wrist/forearm by trying to string too many plastic bags up your arm or carrying with just your fingers.  Make sure your path is clear to move.  Take your time.  You may need more trips to do it right.  Think of it as exercise because it is functional exercise.  Do it safe and preserve your body.

Avoiding Child Bath time Strain on your back and knees

Bathing little ones:  Do yourself a favor and invest in one of those dollar store garden kneeling mats.  Kneel on one of those while bathing your children.  It will protect your knee caps.  Stay close to the tub while bathing – do not be rounding your back to reach the child.  Get into a half kneel position to bring the child out of the tub.  Bring them close to you first then lift while you are still kneeling or half kneeling.  Wrap them in a towel and dry them off.  You are keeping yourself closer to your work this way and will not strain your back.

Lifting a child safely for your back from a crib

Lifting a baby/child from a crib or playpen:  Get as close to the crib/playpen as possible while having a staggered stance with one foot in front of the other to help you weight shift.  If the child is old enough to listen and move themselves, have them come close to you.   Move or slide the child close to you before lifting.  If the device can be lowered (crib rail), lower it to your advantage so you are not reaching over the top of a high rail.  Lift and pull child close to you.  Do not try to hold with outstretched arms as this will strain your back.

Safely Lift a child up from the Floor

Lifting a  child from the floor:  Teach children to come to you to be picked up.  Get in a half kneel position and bring the child close to your body.  Then, lift up as your legs are standing up.  Do not bend your back to pick up a child.  Bend at your hips and knees.

Avoid back strain while getting child in or out of car seat

Getting a child in or out of a car seat:  Avoid contorting your body.  Keep spine as vertical as possible.  Use your legs to leverage your movement.  Keep the child as close to your body as possible.  Pivot using your legs instead of twisting your upper body.

Best practice on carrying a car seat carrier

Carrying a Car seat Carrier:  Keep the child close to you and centered as much as possible while carrying.  Car Seat carriers can strain arms over time.  Alternate hands carrying the car seat carrier.  Try not to carry too many things with the car seat.  Use a cross over diaper bag/purse or backpack.

Avoid Back or Neck strain while feeding baby

Breast or Bottle feeding a baby:  Prop the child up on a pillow to bring them to you so that you are not trying to bend down and bring yourself to them.  Bending forward for long periods is hard on your neck and upper back.  Alternate sides of feeding.

If you work from home, check out this other helpful blog

Working from Home: How to Implement 10 Ergonomic Considerations