• Pushing a heavy object may be no different than lifting a heavy object. Recent investigation discovered that pushing or pulling heavy objects places tremendous increased forces, up to 400%, on the spine. In other words, the spine knows no difference between pushing that stroller and lifting it. Trekking in the hilly San Francisco area places even more force on the spine because you must lean forward to push uphill. This makes the load heavier and places the spine in a more vulnerable forward bent posture. Bending forward while carrying or pushing a heavy load increases pressure on the discs, which means you are more likely to “pinch” or herniate a disc (or cause other injury) pushing a stroller up a steep hill.
  

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• Avoid pushing/pulling/lifting all heavy objects. Since the spine knows no difference between pushing, pulling, or lifting heavy objects, it is best to let someone else push the stroller until your cylinder is stronger. Lifting heavy objects in a weakened state, such as postpartum, can also cause or aggravate existing injuries such as diastasis recti, back pain, and even bowel or bladder incontinence.
  

Like many of you, in my own pregnancies I also experienced back pain. The difference was, as a women’s health PT, I recognized the source of my pain and knew what I needed to do to fix it.

These are my tips for enjoying stroller walks with your little one:
1. Pace yourself and avoid downhill “pushing” as well. Early on, I had my husband push the stroller up (and down!) the hills – large and small – until I knew my core was strong enough to take them on. I would push the stroller on the flat terrain in order to build strength and endurance.

2. Avoid hilly neighborhoods when you are walking (easier said than done in San Fran). If you cannot avoid them, then take the stroller to a park and enjoy a short (flat) walk there.

3. Don’t over do it. The little strength you do have in your cylinder/core is quickly exhausted. Taking an extra long walk means you might be walking without a stable spine. I started with 15-20 minute walks around my block and progressed to 2-3 mile walks over a period of 3-4 months. I finally reached a point where I had no instability or pain in my spine. You can too!

Finally, recognize signs of strain. Pain or clicking noises in the back or sacrum, numbness, tingling, or weakness in the legs, diastasis recti, or urine leakage are all warning signs of over exertion. Work with your physician, midwife, and/or physical therapist to make sure you are taking care of the one and only spine you have – for a lifetime.