By Christina Attiken, Founder, Momeez Physical Therapy
Being a mom is the ultimate workout!  Sometimes, you don't realize the amount of strength you use to lift your baby repeatedly, carry car seats, pick things off the floor, give your baby a bath, lift your baby, do laundry, push a stroller, play with your kids, cook, and the many other activities you do daily! Did you know that with the proper technique, moms can actually get a greater workout at home than many people do going to the gym!  

However, if you aren't using good form during these activities, you have the potential to hurt yourself and to create muscle aches and pains. It is estimated that a mom on average lifts her baby and does squats 50 times a day! That is a lot of potential motion that can be used to feel great and get stronger.

Good posture is the key! A healthy back has three natural curves in your neck, upper and lower back - keeping these three curves in balanced alignment will support all your activities.  

Mom tips for building strong posture:

Carrying baby:  Hold your baby to the center of your body.  Avoid holding your baby on your hip.  Use your lower abdominal muscles (tummy) to support your back by pulling them up and in.   If you need to hold your baby on your hip, be sure you use the other hip and arm the next time you hold your baby to maintain balance

Lifting a child from the floor, crib or bath:  Keep feet shoulder width apart.  Bend knees slightly.  Use your lower abdominal (tummy) muscles as a brace to protect your back. Avoid bending at your waist; use your leg muscles to do the work.  
Carrying car seat: Hold the car seat with both hands in front of you and use your abdominal muscles to protect your back.   If you have to use one hand, stand as tall as possible and focus on your abdominal strength.  

Lifting baby in and out of car seat:  Get as close to car seat before you put your baby in or get baby out.  Avoid twisting at your waist and use your abdominal strength.

Equipping yourself with knowledge about how to care for your body is important. Motherhood should be pain-free! Knowing how posture plays a part is the first step. Now start using those daily activities to build your strength and increase your energy, pain-free!