An increasing amount of us are relying on grandparents to help with childcare – particularly in the school holidays. The Grandparents’ Association estimates that around 60 per cent of childcare is now provided by grandparents.

For many grandparents it can be a rewarding experience and special opportunity to get to know their grandchildren but scrambling after a two-year old will challenge even the fittest granny or granddad. Looking after infants and toddlers involves a lot of bending and lifting which carries the risk of aggravating painful joints and causing back pain thus putting you out of action for feeding the ducks, walks in the woods and building dens in the living room with your grandchildren.

To help you avoid injury when caring for your grandchildren, I’ve compiled some advice on tackling activities that could place a strain on your joints and back.

Cars and car seats
Never carry an infant in a car seat on one arm as if it were a bag. This places an incredible stress on your back and shoulder. Instead, grip the handle with both hands, bend your elbows and carry the seat close to your body in front of you. This helps to distribute the weight. When getting children in and out of cars, it’s tempting to lift them with your arms extended as you twist and lean into the car. No, no, no! This risks injury to your knees, lower back, neck, shoulders, elbows and wrists. Instead find a position that does not involve you twisting and lifting at the same time and that allows you to keep the weight of the child as close to your body as possible. This will vary depending on the style of car and where the child’s car seat is so you may need to initially give this a bit of thought. It may involve you putting one foot in front of you inside the car so you can lean forward onto this leg as you lean into the car.

Lifting a baby from a cot
Place your feet shoulder width apart. Lower the cot railing and bend from the knees, keeping your tummy muscles tight. Place one hand and arm underneath the back and head of the baby and use the other arm to support the baby, hugging it close into your body. Straighten up using your leg muscles. Don’t hold the baby out at arm’s length to admire him or her! This increases the strain on your back.

Picking up a toddler
If you need to pick up a toddler, avoid pulling him or her up by the arms (or swinging them by their arms if they are under 5). Infants and toddlers can develop nursemaid’s elbow if they are picked up the wrong way. It is a common condition where one of the bones in the forearm (the radius) moves slightly out of place where it normally attaches to the elbow joint. It is a temporary condition but it can be very painful. To pick up a toddler without straining you or them, stand facing them with your feet shoulder width apart. Crouch down using your knees. Tightening your stomach muscles will help to give your back more support. Grasp the child under their arms or around their body and hold them close to your body as your straighten your legs, keeping your back straight.
Encourage toddlers to walk instead of being carried when feasible and avoid the temptation of carting them around on your hip. This can strain your back and the ligaments on that side of the body. In addition, as your arm presses against the child, your muscles continually contract, reducing blood flow. Over time this can lead to trauma of the tissues in your arm and shoulder.

Picking up their toys!
We’ve all seen the scenario where a child discovers the fun of dropping a toy from its pram or chair so that granny or granddad can pick it up for them…again and again and again. Even when picking up a toy or tissue from the ground, you still need keep your back as straight and supported as possible. One good way to reach down is to slightly bend one knee and keep the other extended behind you. Support yourself with one hand on a table or fence for balance as you pick up things.

In granny’s lap
Scooping up your grandchild into your lap whilst you are seated increases the pressure your spinal discs by three to ten times the weight of the child. Instead, get down on one knee with the other foot planted in front of you and hold him or her as you move backwards into your seat. Or better yet have your grandchild climb up into your lap themselves.

If you are grandparent regularly looking after your grandchildren you may want to find out more about The Grandparents’ Association group meetings, where both generations meet up for fun activities – there are local groups in Canvey Island and Chelmsford (01279 428040).

Remember that a chiropractic adjustment as performed by a suitably qualified individual can safely and effectively help to ease aches and pains, free up stiff joints and increase your strength and mobility. Myself and my team regularly work with people of all ages and will also offer advice on managing osteoarthritis.