I have had a few questions sent to me by Imogen, one of my Buggyfit Mum’s, who has asked advise with lifting – especially when in a difficult position.
This applies to EVERYONE, not just new mum’s.
How do you lift?? Do you bend from the tummy? Do you know you are lifting by using your back? Can you feel it? Do you feel your tummy bulge or a slight pressure on your pelvic floor??
When you lift without thinking, you will no doubt be putting a lot of pressure through your back as well as then bearing down on the pelvic floor.
Here are some basic tips to pick up heavy items in the safest and most supportive way for your body.
First, look at my video – it is all about ensuring you try and get in the best position you can, bending your knees, keep your feet grounded and then at the point of real exertion to quickly engage the pelvic floor and avoid lifting holding your breath.
“EXHALE ON EXERTION” – all of my Holistic Core Restore® clients have this instilled in them from the start!
A big problem for parents are that new cots do not let the sides come down. This however puts so much pressure on the back. When getting kids out try and engage the tummy & pelvic floor just before you are about to lift your little one out. Again, a big exhale just as you lift and bring your little one to your chest as soon as you can, so you haven’t a big weight a distance away from you.
You could also try getting a small step – make sure it isn’t too high and it is big enough and secure enough. It might give you a little more leverage when lifting.
When lifting anything, the sooner you bring it in, towards your body then you will find it so much easier. When you hold anything at arms length that is a long lever with little support – your back & shoulders will take the pressure.
In summary – EVERYONE, be more aware of how you are lifting heavy loads or even pushing or pulling something. It can all put pressure on your back, tummy & pelvic floor.
- Bend your knees
- Ground your feet
- A quick close and lift of the pelvic floor & engage your tummy
- Exhale as you take the weight – a good hearty exhale.
In future – THINK BEFORE LIFTING!!
