Caring for a baby is one of the most rewarding experiences but it can also take a toll on your body, especially your back. Daily activities like lifting, bending and carrying your baby or toddler can lead to back strain, especially if you’re not mindful of posture and technique. Whether it’s the repetitive nature of these tasks or the increasing weight of your growing child, it’s easy to see how discomfort can creep in over time.
A newborn may only weigh between 3 to 5 kg but by the time they hit toddlerhood, that number can increase to 10–15 kg. Multiply that weight by the 30 to 50 times a day you might be lifting, changing, or carrying your child and it’s no surprise many parents experience back pain. Often, these movements are done quickly or while multitasking without proper body mechanics and that’s where strain sets in.
To help you stay strong and comfortable as you care for your little one, here are 4 essential tips to reduce back pain and prevent future problems:
1. Holding Your Baby the Right Way
When carrying your baby, it’s tempting to lean forward to balance their weight, but this puts extra pressure on your lower back. Instead, try to align your body properly:
- Keep your hips pulled back underneath your shoulders so your spine stays in a neutral position.
- Rest your baby’s bottom on your forearm (closer to your elbow), with your palm facing you.
- Stay upright and cantered to avoid unnecessary strain on your back.
2. Diaper Changing Done Right
Having a designated diaper-changing area is great but its setup matters. A poorly positioned changing table can lead to constant bending and back discomfort.
- Ensure the table is high enough to prevent hunching over.
- Keep diapers, wipes, and creams within easy reach to avoid over-stretching or twisting.
- Stand or sit close to the table to maintain good posture while changing your baby.
3. Lifting Your Child Safely
Whether you’re picking your baby up off the floor or from a crib, using proper lifting techniques is crucial.
- For lifting from the ground:
- Stand with feet shoulder-width apart.
- Push your hips back like in a deadlift.
- Bend your knees and keep your back straight as you lower down.
- For lifting from a crib:
- Lean slightly into the crib to maintain balance.
- Bring your baby close to your chest before lifting.
- Avoid twisting your body while holding or lifting your child.
These small adjustments can significantly reduce the load on your lower back.
4. Feeding Without the Ache
Breastfeeding or bottle feeding often leads to long periods of sitting and slouching. Over time, this can create tension in your neck, shoulders and upper back.
- Sit upright with your back supported.
- Use pillows to prop your baby up to breast or bottle height.
- If feeding in bed, prop your back with pillows and bend one knee to create a stable resting spot for your baby.
Creating a supportive feeding setup can make a huge difference in how your back feels throughout the day.
At On Path Physio, we understand the physical demands of parenting. Our team is here to assess your posture, offer personalized advice and provide hands-on treatment to help you care for your child comfortably and confidently.
Ready to feel better?
Book an appointment today and take the pain out of your daily routine.
