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when picking up your kids (or any heavy object). Use your legs, not your back! Squat down and squeeze your abdominal muscles when lifting. It’s often necessary to carry two babies at once when your twins are infants, but try to limit carrying both children simultaneously as they get older. Additionally, avoid twisting movements while holding a child. Switch sides when holding your children. Most people have a dominant side of the body when it comes to holding a child. Constantly holding a child on one hip can put extra strain on your back. Try continuously switching sides throughout the day when holding your kids. Use ice, then heat, to relieve pain. According to The New York Times “Back Pain Health Guide,” try applying ice to the affected area for the first 2 to 3 days, then use heat afterward. Many patients report relief from use of a heating pad.

relieve pressure on your back, especially during pregnancy. Watch your positioning while breastfeeding. When breastfeeding, especially if tandem-feeding twins, bring your child or children up to your breasts, rather than leaning over to the child. Proper positioning will not only help ease back strain, it will also help increase milk flow. Use extra pillows to prop up your breastfeeding pillow to the appropriate level, if necessary. Maintain a healthy weight. Keeping extra weight off of your frame may help reduce back pain and risk of injury. Look into massage, acupuncture, chiropractic sessions, yoga, or other pain relief or back strengthening options. Lastly, consult your physician regarding your preventative and relief plan. Some options may even be covered by your health insurance.

Don’t take unnecessary risks. Think you can move the couch by yourself to vacuum the carpet? Do you carry that overloaded diaper bag, car seat, and shopping bag all at once? Think twice before moving heavy objects or participating in activities that can cause you unnecessary strain. Ask for help if you need it.

more back pain resources • WebMD Back Pain Health Center • MedicineNet Back Pain (articles, slideshows, and quizzes) • Mayo Clinic • The New York Times Back Pain Health Guide • Consumer Reports Back Pain Relief • Spine Health • Big Back Pain (mobile friendly app) • Amazon Back in Control (book to help explain & manage pain)

Focus on good posture. We all spend too much time slumping over, especially when at a desk in front of a computer. To help, imagine a string lifting your body upward when moving throughout your day. Sleep on your side with a pillow between your legs. This can help multiplicity

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Multiplicity Winter 2014  

Multiplicity's Winter issue complete with features including seasonal affective disorder, parenting resolutions, cutting the budget, getting...

Multiplicity Winter 2014  

Multiplicity's Winter issue complete with features including seasonal affective disorder, parenting resolutions, cutting the budget, getting...

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