Consider carefully how best to do the following activities and ask your physiotherapist for advice if you are unsure:
Bending: Keep your back straight and use your knees to bend down. Kneel down or sit on a low seat if you are picking a few things off the floor and encourage your children to help with this from an early age. If you are having a lot of difficulty with bending to pick up things off the floor a "grabber" which you can obtain from your Occupational therapist or purchase yourself can be very useful. The children will also love using this to reach toys which have fallen down the backs of sofas etc
Carrying : Keep your child close to you and avoid placing them on one hip which will result in strain to your back. Likewise be careful to avoid carrying things like shopping bags and baby car seats on one side of your body. If you are using a baby carrier make sure that you keep your back straight and your shoulders back.
Lifting : when lifting your child, for example out of their cot, lower the cot rails first if it is possible to do this - another factor to consider if you have still to choose your cot. If the cot has an adjustable platform try to keep this as high as possible until your shild starts to sit or stand up. The best technique is then to stand with your feet shoulder width apart, bend your knees slightly and keeping your back flat, bend forward at the hips and hug your child close to you. Straighten up from the hips and extend your knees.
Pushing: When pushing a pram or buggy the force should come from your entire body and not just your arms. Keep yourself close to the pram/buggy and again try to keep your back straight and your shoulders back.
Swimming: Avoid breaststroke. Exercises in water may be beneficial for Pelvic Girdle Pain - ask your physiotherapist for advice.
Avoid twisting movements
Dressing/undressing: sit down to get dressed/undressed to avoid standing on one leg
Footwear is important. Were well fitting, supportive shoes and avoid high heels and flip flops.
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|The information on www.pelvicinstability.org.uk is for information only and is not a substitute for examination, diagnosis or treatment by a qualified health professional. Pelvic Instability Network Scotland (PINS) is a registered Scottish Charity SCO 39222. Copyright Pelvic Instability Network Scotland (PINS) 2008|