Pilates for child care practitioners
With all the job duties such as lifting, bending, twisting, changing nappies, feeding babies, sitting down on children s chair, being pulled by the arm, cleaning duties, you certainly overuse your back and probably develop muscles imbalance.
Pilates is a great workout to balance your muscles and to strengthen your core muscles.
Bring your baby close to your chest before lifting. Back injuries can occur if you pick him up with your arms outstretched or while twisting or turning to the side.
Why Pilates for child carers?
Caring for babies and young children can be hard work – especially for your back.
The constant lifting, carrying and bending involved can play havoc with your back. This applies not only to the parents but also grandparents, aunts, uncles and anyone else involved in child care. Often it is not just the child that can be difficult. Lifting and putting children into car seats, manouvering the buggy and even carrying the nappy bag can all irritate the back.
The important principles of Pilates are consistent with an exercise program that promotes back health. In particular, learning awareness of neutral alignment of the spine and strengthening the deep postural muscles that support this alignment are important skills for the back pain patient.
People with pain stemming from excessive movement and degeneration of the intervertebral discs and joints are particularly likely to benefit from a Pilates exercise program. In addition, postural asymmetries can be improved, thus decreasing wear and tear resulting from uneven stresses on the intervertebral joints and discs.
Pilates improves strength, flexibility, and suppleness of the muscles of the hip and shoulder girdle. Fluid and supported movement through these joints helps prevent unnecessary torque on the vertebral column.
The Pilates exercises also teaches awareness of movement habits that may stress the spine, and helps the patient change these habits to those that preserve neutral alignment. Awareness of excessive tension and the use of proper focus helps the patient use the body efficiently.
Use proper body mechanics when lifting your baby and other objects. The proper technique is to use your legs instead of your back. Do not bend from the waist. Instead, squat down by bending your knees and use your legs to lift.
You may be lifting many heavy, unfamiliar objects, such as car seats and strollers. Move slowly and pay attention to your lifting technique to avoid injury.
Kneel in front of your child while you buckle her into the car seat. You will be in an awkward position if you try to buckle the seat while standing outside the car. This twisting motion can contribute to back discomfort.
Carrying a Toddler
Don’t: Balance your child on one hip. This can strain your back and the ligaments on that side of the body. In addition, as your arm presses against your child, your muscles continually contract, reducing blood flow. Over time, this can lead to trauma of the tissues in your arm and shoulder.
Get Stronger with Pilates
Did you know that strengthening your abdominal, back, pelvic, and hip muscles can reduce your risk of developing a repetitive-stress injury?
Putting Your Child on Your Lap
Don’t: Lean forward while you remain seated. Why? “As you lift, the pressure on your spinal discs multiples to three to ten times the weight of your child.
If you’re tall, for example, lifting a 20-pound toddler from the floor could put as much as 200 pounds of pressure on your back!
Do: Get down on one knee with the other foot planted in front of you, and hold her as you move back into your seat. Or have your child climb into your lap.
Lifting Your Toddler from a Car Seat
Don’t: Do the twisted car seat lift. Worst-case scenario: With both your feet on the ground, you twist and lean into the car seat with your arms extended, your toddler at the end of them. Lifting your toddler that way can do a number on your knees, lower back, neck, shoulders, elbows, and wrists.
Do: Put one leg into the car and face the car seat as you’re putting your child in. You’ll take pressure off your back. If the car seat is in the middle of the back seat, climb in and face the car seat as you lift your child into it.
While positioning yourself properly can take a few extra seconds with a feisty toddler in tow, it doesn’t have to be perfect all the time. But the more often you lift correctly, the better you’re able to tolerate it when you don’t.
Lifting Your Baby from the Crib
Don’t: Lock your knees or hold your baby at arms’ length as you pick him up. This puts extreme pressure on your spinal discs.
Do: Plant your feet shoulder-width apart, lower the crib railing, and bend your knees. Then bring your baby as close to your body as possible before lifting him.
Sore back - pre school teachers
Educators have the opportunity to make a huge impact on their students – however, they face many challenges, which may result in low back, neck and shoulder pain; tired feet, aching legs, headaches, insomnia and stress. Often, the number one concern for teachers is back pain when standing.
Whether you’re a nursery school teacher or a college professor, job-related challenges can be reduced or avoided, especially if you know how to improve posture.
Challenges include:
Teachers often stand “lecture-style” for extended hours, placing an extra burden on the low back and legs, which may lead to poor posture. Additionally, hard unforgiving surfaces can take their toll after prolonged standing.
Bending or stooping over children at their desks.
Sitting down for long periods when grading assignments.
Lifting or carrying small children, heavy equipment (OHPs) or paperwork. Proper lifting techniques are vital to injury prevention.
Teachers in primary and early-year classrooms can spend an average of 20,000 hours sitting on furniture designed for children during their 30-year career. In addition, teachers may be utilizing extra-low sinks and child-height computers and whiteboards – not to mention, sitting on the floor with students. Is there really any question why back pain when standing is experienced?
Stress, especially if you are a first year teacher learning the curriculum, how to write lesson plans, classroom management and paperwork. Stress may prevent getting a good night’s sleep, resulting in the search for remedies for insomnia.
Spreading of germs on surfaces – desks, cafeteria tables and doorknobs.
Teachers can improve their health by implementing the recommendations listed below:
Use a specially designed chair or floor cushion for low seating.
Use a high stool instead of standing for hours.
Use a height adjustable table.
Transport heavy paperwork or equipment on a wheeled trolley.
Stretch and move frequently – get up and walk around every 20 minutes or so.
Avoid excessive reaching and twisting by arranging items on your desk.
Wear comfortable, supportive shoes – possibly with orthotics, if necessitated.
Maintain ergonomically correct workstations.
Learn how to improve posture and lift, bend and carry correctly. Chiropractors and Physical Therapists provide home and work instructions for patients.
In addition to correcting structural imbalances with Chiropractic, muscular imbalances with Physical Therapy and chemical imbalances with Functional Medicine – many teachers are integrating Acupuncture into their treatment program.
Pilates exercises can also help you to strengthen your core and improve your posture.
For further information, please do not hesitate in contact us.
info@connecthealthandfitness.com