Four Tips to Keep Your Back Happy While Carrying Stuff

Hey there! Dr. Kelly here, your go-to Pelvic Health and Orthopedics expert. Today, I'm dishing out four super simple tips to keep your back happy, whether you're carrying a baby, or whatever else your heart desires!

1. Gentle Core Support:

Ensure your core is gently supported. A great trip to feel this is to put your hand on your low belly--your lowest belly, between your belly button and one hip line ---now simply blow out like you are blowing out birthday candles.  You ought to feel your deepest lowest belly draw up and inwards, towards your spine. Can you maintain this as you bend, lift, and carry....and set 'the thing down"...all while still breathing??  ...What about while breathing AND (if the thing you are carrying is light),with a relaxed pelvic floor?

 If so, GREAT!  If not, consider checking out my hit online course Vag Lab, where I train you in this, specifically!  

If you're unsure or still experiencing pain, talk to a PT near you, or make an online appointment. Sometimes, a small adjustment in your strategy can make a world of difference.

2. Carry Close and In Front:

Hold things close to your body and in front of you. It beats having them off to the side or far away. Trust me; your back will thank you!  

If you are new to lifting, exhale as you squat down to meet the object. Inhale. Exhale as you pull the object close to your core in front and stand up. Try to keep the gentle deep tummy support while you carry the object. Exhale as you set the object down.  Good job!

3. Stay Stacked When Sideways:

If you must carry things to one side, or have an uneven load (baby seat in one hand, groceries in the other), exhale with exertion and try your best to keep your shoulders over your hips and ankles. Avoid the Leaning Tower of Pisa look. And if you do have to shift, just be extra sure that you are engage that core gently.

4. Shift Your Weight:

This is a super important tip relevant to when we are holding things and standing in one place.  Remember to shift your weight more often, especially when holding your precious little one. Studies show it can reduce pain, likely because it encourages your brain to use different muscles. 

A neat study found that people that had pain in their backs had less weight shift when carrying objects than people who didn't have pain.  That's important because if we don't shift body weight often, that keeps the forces of lifting on "just one part" of our body.  Whereas, frequent weight shifts allow the body to change the load a bit, to keep body parts happy and fresh!

Pretty cool, right?

Those are 4 Easy-Peasy Strategies for Less Back Pain When Carrying Stuff, From a Pelvic PT!

You're welcome, friends! These simple strategies work for everyone, and since 8 out of 10 humans experience back pain at some point (fun fact: the same percentage as those with pee problems), they are really important to know about!  

Thanks for Reading! Ready to Learn More?

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xoxo, Dr. Kelly 😊

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