• Source:JND

Tips To Prevent Back Pain In Working Mothers: For many mothers, juggling the demands of work and family life can be challenging, often leading to stress and physical discomfort. One common issue that many mothers face is back pain, which can be exacerbated by the physical strain of caring for children while also managing a career. However, with some simple lifestyle changes and preventative measures, it's possible to reduce the risk of back pain and maintain a healthy, active lifestyle.
 
In a conversation with Jagran English, Dr Priyanka Suhag, Consultant, Dept of Obstetrics & Gynaecology at the CK Birla Hospital (R), Delhi shed light on some effective tips to help mothers prevent back pain while balancing the demands of motherhood and work.

Tips To Prevent Back Pain In Working Mothers

1. Practise good posture: Pay attention to the posture throughout the day, whether the person is sitting at a desk or lifting the child. Sit up straight with the shoulders back and the feet flat on the floor. When lifting the child, bend the knees and keep the back straight to avoid straining the back muscles.
 
2. Use proper lifting techniques: When lifting heavy objects, including a child, always bend the knees and lift with the legs, not the back. Avoid twisting the body while lifting, as this can strain the back muscles and lead to injury.
 
3. Take frequent breaks: If a person spends long hours sitting at a desk, they should make sure to take regular breaks to stretch and move around. Set a timer to remind you to stand up, stretch, and walk around every hour.
 
4. Invest in ergonomic furniture: Choose a supportive chair and workstation setup that promotes good posture and reduces strain on the back. Use a chair with good lumbar support and make sure the computer monitor is at eye level to prevent neck and back strain.

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Tips To Prevent Back Pain (Image Credits: Canva)

5. Stay active: Incorporate regular exercise into the routine to strengthen the back muscles and improve flexibility. Activities like walking, swimming, and yoga can help alleviate back pain and prevent future injury.
 
6. Practice stress management: Stress can contribute to muscle tension and exacerbate back pain. Find healthy ways to manage stress, such as meditation, deep breathing exercises, or hobbies that a person enjoys.
 
7. Get enough sleep: Adequate sleep is essential for overall health and well-being, including maintaining a healthy back. They should make sure to prioritise sleep and establish a relaxing bedtime routine to help them unwind and get a restful night's sleep.

ALSO READ: Doctor Lists Healthy Habits To Prevent Back Issues In Youth

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