During a typical day, parents and caregivers of toddlers push, pull, bend, and lift over and over again. All of this can cause muscular strains to the neck, back, and leg muscles. If you have muscle or joint problems, or if you are more than 40 years of age, you may find the physical demands challenging on your back and muscles.

The most common cause of low back problems comes from stretching muscles, tendons, and ligaments leading to inflammation, swelling, and pain. The key to minimizing back pain is prevention. By bending correctly, back strain can be prevented. Because half of the body’s weight is lifted with incorrect lifting, the result is severe and unnecessary strain on the back.

A combination of strategies can lead to a healthier life for the adults caring for toddlers. These include learning how to lift and bend properly, shaping the environment to minimize strain, and getting in and staying in good physical shape.

Toddlers are expanding their motor skills rapidly. They need adults to help them when they are trying out their new skills. Hanging from the parallel bars is exciting to try, but can be scary unless an adult is close by. When toddlers climb too high, it can be dangerous for them to come down alone, and an adult may need to lift them down.

Or, a toddler may feel adventurous as he climbs up an arch climber, but may not have the skill to climb down. The teacher may have to reach over equipment to lift him. Toddlers also often fall down as they learn to walk, and may need someone to help them up and hold them until they are stable.

Using appropriate techniques for lifting toddlers is important. Some toddlers may weigh 30 or more pounds and require lifting many times during the day. The American Physical Therapy Association (APTA) publishes guidelines for lifting young children. These include using a half-kneeling lift from the floor. In this position, one knee is on the ground and the other leg is bent while you hold the child close to your center and use your legs to push to a standing position without turning or twisting. When lifting a toddler from above your head, reverse the process and use the half kneel position to lower the child.

The APTA also recommends that when holding toddlers, adults should avoid putting them on one hip. Keeping children centered on your body and using both arms to lift and hold provides better protection against back injuries. It is also helpful to teach the toddlers to help you lift by holding onto your body rather than leaning away from you.

During emergency evacuations, toddlers need adults to move them to safety, and this may require lifting them into strollers or other means for transporting children. Having a way to transport children is important. When children are awake and alert, they may be able to assist with this process; but if evacuation is necessary during nap time, the toddlers may not be able to help.

Because toddlers often sleep very deeply, they may be resistant to being awakened too quickly. Cots or cribs should be arranged to allow immediate and easy access to every child, and with space so you can lift them and move them as needed.

Toddlers are learning to assert themselves and sometimes want to be very independent. Ensuring that sinks and toilets are either child-sized or equipped with risers to allow children to use these facilities independently will minimize the need for adults to lift the toddlers. This also will encourage the toddler to develop self-help skills.

A diaper table that has pull-out steps also will minimize lifting and build independence for the toddler. Be sure these steps are stable, with wide bases. Non-slip surfaces are important to prevent the steps from moving, and also to prevent slippage of little feet.

Low shelves that allow children to reach their toys help children learn to make choices and also minimize the number of times adults have to reach up for a toy and bend down to give the toy to a child. Similarly, low shelves can help children during clean-up time. Having shelves that are clearly labeled with pictures of where toys go will build the habit of putting things back where they belong and reduce the number of times you bend to pick up toys to put them away.

The APTA advocates that you bend at the waist and kick one leg out behind you when picking up toys. Alternatively, you could sit on the floor and engage the children when helping toddlers clean up toys.

If back strain or injury occurs, and if the injury is not easily treated with rest and over-the-counter anti-inflammatory medication, seek medical assistance. Stretching exercises can help treat back injuries but seek a medical opinion before trying these exercises. Back braces are relatively inexpensive and can help support the back and “force” proper lifting by not allowing incorrect bending.

Parents and caregivers who are physically fit are stronger and better able to handle the pushing, pulling, bending, and lifting demands that go hand in hand with caring for toddlers. Just another reason why regular physical activity is important--so start moving!

Connie Jo Smith, Ed.D., Visiting Assistant Professor
Consumer and Family Sciences, Western Kentucky University

About Health, www.orthopedics.about.com/cs/backpain/ht/lift.htm

Alle Kiski Medical Center, www.wpahs.org/akmc/news/index.cfm?hera=59065351&zeus=5B02

Family Doctor, www.familydoctor.org/174.xml

Lifting Techniques, www.back.com/articles-lifting.html

Medical College of Wisconsin, www.healthlink.mcw.edu/article/1012425715.html

Medline Plus, www.nlm.nih.gov/medlineplus/backpain.html

American Physical Therapy Association, 111 N. Fairfax St., Alexandria VA 22314;
800-999-APTA; www.apta.org