You’ve heard of the term “mom strength” before, but do you know how much back pain moms go through on a day-to-day basis? From carrying kids, groceries, and everything in between, being a mom is quite the feat. So how can moms use their strength more wisely to try to avoid back pain? Mom, Stephanie Kutchback, Neurosurgical Nurse Practitioner with Piedmont Athens Neurosurgery, has some great tips to help moms continue being superheroes, while also saving their backs. Here are her top 3 tips to alleviate back pain:

• Engage your core muscles 

Weak abdominal muscles can cause lower back pain by encouraging a forward-leaning posture and less stability when doing spinal motions. Since abdominals work in conjunction with back muscles when bending, straightening, or lifting, you could be more prone to back pain with a weak core. Planking and crunches are two great exercises to help engage and strengthen your core muscles.

• Bend with your knees, not your back

Moms are constantly bending over to change diapers, play with baby, change baby’s clothes, picking up & putting down baby, the list goes on! A crucial tip for saving your back when bending over frequently is to make sure that you’re bending with your knees, and not your back. When you’re bending over, try to do so in more of a squat position, rather than leaning into a 90 degree position with your back. Doing this will also ensure that you don’t blow a disc from lifting and bending improperly.

• Using a backpack diaper bag

Diaper bags come in all different shapes and sizes. From over the shoulder, to backpack, to purse styles, choosing one that’s better on your back can be overwhelming. We recommend a diaper bag that fits like a backpack. Having this style of diaper bag will more evenly distribute the weight across your back, rather than carrying it all on one shoulder. It is also recommended that you don’t overfill your bag causing it to be too heavy. Even a diaper bag with weight that’s evenly distributed across your back can still cause back pain and forward-leaning posture if it’s too heavy.

To sum it up, we think moms are superheroes. Let’s face it, being a mom isn’t easy. The strength it takes to be a mom is unmeasurable. We hope our tips help save you from back pain. Don’t forget you can always reach out to us here at Piedmont Athens Neurosurgery if you ever need us!