Got toddlers? If so, your morning probably goes something like this -- lift baby out of crib, lift baby onto changing table, pick baby up from changing table, carry baby up and down stairs, lift baby into highchair, pick baby up out of highchair, lift baby into car seat, carry baby out of car seat. Sounds exhausting -- and with good reason. All of that lifting and picking up can create enormous strain on your back. Being aware of how you pick up your child, along with some precautionary moves and strengthening exercises, can go a long way in protecting your overused back muscles. Chiropractor Timothy Kelly says it is very common for parents with small children to visit his office and complain of back pain. 'It is extremely common, especially if it is a toddler, or even an infant, getting in and out of the crib, because there is no great way to do that.' Kelly says the repetitive motion of hoisting the baby above the crib rail and then lowering him to the mattress can cause back strain. In addition, Kelly says getting children in and out of car seats can cause additional strain because it forces parents to lean in toward the car while picking the child up. Though it may initially feel awkward, Kelly says parents can alter the way they pick up their child. Kelly suggests keeping the lower back arched while performing these tasks. 'You're sticking your buttock out and the arch in your back, keeping your chest out, and that keeps a much more stable spine.' But old habits die hard, and Kelly says parents need to practice the modified motion until it becomes routine. 'Eventually it goes from a conscious thing to a subconscious thing where it just automatically happens and then they'll also see good benefits from it.' If you need to carry your child for a distance, Kelly suggests stopping to switch from one hip to another to distribute his weight or opting for a baby backpack or front carrier. When picking a child up from the floor, Kelly cautions parents to keep the child as physically close to them as possible. 'The closer you have that child, the less likely you'll have some type of injury to your back. The further away they are, it is more leverage on your back.' An added bonus, a tantrum can be better brought under control when the child has less room to kick and flail. Kelly says a sore back is often just a symptom of another problem. 'A lot of people, the reason why they are in our office is because their back is sore, but it is really because their legs are weak and they stop using their legs to lift and use their back to lift. So, unless you start to strengthen your legs, your back will never truly get better; ... more often than not, it is micro traumas that cause the problem. It is not the big slip down the stairs or the one time you lift your child; it is the fact that you have to do it 50-100 times a day.' To build up leg strength, Kelly advises walking or simply leaning against a wall and sliding down into a chair position. 'Make sure your feet are sufficiently far enough away from the wall so that when you bend down, your knees don't go beyond your toes. Once you get down where your thighs are parallel to the floor, you come right back up.' For parents experiencing sore or stiff backs, Kelly also recommends beginning a stretching routine at home, done both morning and night, to alleviate the problem. 'A dog or cat, the very first thing they do if they wake up from sleep or a nap, is stretch. But we as humans never do it; we just assume that as soon as we get out of bed, we're ready to go. It doesn't have to be half an hour, but you've got to take those four or five minutes for yourself.' Next, because it is often a big issue, Kelly suggests evaluating your lifting technique. When the pain goes beyond three to four weeks, Kelly recommends seeking professional care. -- FIT TIP How to stay young: Throw out nonessential numbers and factors. This includes age, height, eye and skin color, who your parents are, past stuff and present stuff that you can't change. Don't worry about what you cannot change. Keep only cheerful friends. The grouches pull you down. Who you are attached to will bless you up or mess you up. Make sure that you are a cheerful friend and not a grouch. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. 'An idle mind is the devil's workshop.' And the devil's name is Alzheimer's. Laugh often, long and loud. Laugh until you gasp for breath. Enjoy the simple things. Breath is one of the simple things. The tears happen. Endure, grieve, and move on. Don't blame others for your situation. The only person, who is with us our entire life, is ourselves. Be alive while you are alive. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help. Your body is the most important vehicle you will ever own. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country but not to where the guilt is. Tell the people you love that you love them, at every opportunity. http://todayshealthtip.com/ 