The news made headlines in November: Johns Hopkins Bloomberg School of Public Health researchers found that children suffer fewer injures while spending time with grandparents than when they are with other caregivers. Unfortunately, as you may already know, the opposite is not true: Even the youngest and fittest grandparents can get aches and pains, and even injuries, during a visit with their grandchildren.
"I expect kids to crawl on me, but you have to get in awkward positions because that’s where they want you," says Irvin Rohe, 62, a grandfather of two in Camden, Del., who stays fit with Pilates, yoga, and weight training. "So when I come home from seeing our grandkids, I am sore all over — but I wouldn't take any of the pain back."
The most common areas of vulnerability for grandparents caring for grandchildren are the shoulders, neck, back, and knees, according to physical therapist Rosalie Begun of Begun Physical Therapy Center in Washington, D.C. Not coincidentally, these are the areas prone to develop problems as people age. Begun and other experts advise following these five tips to stay pain-free even while the kids pile on Grandma and Grandpa:
1. Use it so you don't lose it
If you don't exercise regularly, repeatedly getting on and off the floor when the kids visit can have a real impact on your body. It's better to stay active when the kids aren't around. "Maintaining an active lifestyle is an integral part of keeping joints healthy and effectively lubricated. If you don't use it, you lose it," says physical therapist Todd Roberts of Roberts Physical and Aquatic Therapy in Old Saybrook, Conn. You already know that working out is good for you — but any type of physical activity will make it easier to keep up with the kids.
2. Carry them away
Have you ever had to carry a child out of the mall because learning how to use the fancy foreign stroller was too intimidating or because the BabyBjörn had too many hooks? Take the time to get a lesson from your kids in using their baby carriers, because the products can really save your back. For example, a sleeping baby is a lighter burden if you use a pocket sling like the Peanut Shell, a simple piece of fabric that folds over your shoulder and provides a hands-free way to keep the baby close and quiet — and save your arms from strain.
3. Don't repeat yourself
Just because you can't keep a game of Hide and Seek going all afternoon doesn't mean you shouldn't play the game anymore; it just means you need to know when to stop. Roberts's practice treated one grandfather for a torn rotator cuff after he played baseball with his grandson for an entire Sunday. But any repetitive motion can cause serious damage, especially if you are not used to doing it. When your grandchildren want to keep playing, listen to your body, stop when you get tired, and steer the kids to a break, or at least a different activity.
4. Maintain your balance
Carrying squirming toddlers around the house can wreak havoc on your balance. Begun stresses using good body mechanics when lifting, no matter the child's age or temperament: "When picking up the child, bend at your knees, not hips; widen your legs to get a broader base of support; hold the child close to your body so it is closer to your center of gravity; keep your shoulders back; and avoid slouching."
5. Encourage independent steps
Lifting your grandchildren on and off the potty, or in and out of a car, stroller, or booster seat, over and over again, can give your muscles a pounding. A humble step stool can be your best friend. Let kids use the stool to try to get themselves on the potty or in their car seats themselves. It will give them a sense of accomplishment, create memories of achieving independence on your watch, and save wear and tear on your arms, legs, and back.
Keeping fit and taking a few precautions can ensure that you stay strong enough to get the most out of days with your grandchildren. As Kathy Butts, 55, a grandmother of one and the office manager of Mt. Washington Physical Therapy in Baltimore, says, "No matter how bad you feel before you see them or after they leave, it is so worth it!"
Elsewhere on Grandparents.com, find tips for doing yoga with your grandchildren, try the exercises in our grandparent boot camp, find out whether you need to tighten up or lighten up with your grandkids, and learn about grandparenting for twins.
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