How To Prevent Back Pain When Lifting And Carrying Kids

Reviewed by: Dr. Dustin DebRoy, D.C.

By: Janett King

Whether you’re cradling a newborn or picking up your preschooler after a tough day at school, carrying your child is one of the most meaningful ways to stay connected. Holding, soothing, and supporting your child through each stage of growth is part of the everyday rhythm of parenting. It can also be physically demanding.

With the right techniques, carrying your child can feel more natural, more balanced, and easier on your body. Small adjustments to posture, lifting habits, and core engagement help reduce discomfort and protect your spine throughout every phase of parenthood.

This guide offers practical, age-specific strategies to help you protect your back. From babywearing in infancy to carrying your child through the school years, you can move with greater comfort and confidence while caring for the one who matters most.

What is the best way to hold a baby without hurting your back?

Holding your baby creates comfort, closeness, and connection that strengthens your bond. New parents often spend much of the day carrying their newborns while standing, rocking, feeding, or walking. These shared moments are meaningful and rewarding, and they also place new demands on your body. Supporting your spine and engaging your core during these movements helps you stay strong, comfortable, and ready for whatever your baby needs next.

To support your back while holding a baby, aim to maintain a neutral spine and distribute weight evenly:

• Hold your baby close to your chest, centered between your shoulders and hips. This maintains your center of gravity, keeping it stable and reducing the workload on your back muscles.
• Keep your spine upright and avoid leaning back to compensate for the baby’s weight. Slouching or arching the back can increase tension in the lumbar spine.
• Use both arms when possible, and switch sides frequently to prevent overuse on one side of your body.
• Brace your core muscles before and during the hold. Think of gently pulling your belly button toward your spine.
• Stand with your feet shoulder-width apart for better balance and stability.

By paying attention to proper posture when holding a child, you can prevent muscle fatigue and protect your spine as you adjust to the physical demands of caring for a newborn.

Why does my back hurt when I pick up or carry my baby?

Back pain from carrying a baby is incredibly common, especially for new parents. While your baby may only weigh between seven and fifteen pounds, the physical act of picking them up, holding them for long periods, and bending over to soothe or feed them adds up quickly. These repetitive movements often place unrecognized strain on your spine, shoulders, and hips.

Common causes of back pain during infant care include:

• Repetitive lifting without proper technique, especially when you're tired or in a hurry
• Overreliance on one side of your body, which creates muscular imbalances
• Extended periods of forward flexion, such as leaning over a crib, car seat, or changing table
• Weakened core or pelvic floor muscles, especially in the postpartum period
• Lack of lumbar support during feeding or rocking routines

Recognizing the physical toll of early parenting is the first step toward building better habits. Making small, intentional adjustments can relieve tension and help prevent persistent discomfort.

Does babywearing cause back pain?

Babywearing can be incredibly beneficial for both caregivers and infants. A supportive carrier allows for closeness and mobility while helping distribute your baby’s weight more evenly across your body. Babywearing often reduces the need for repetitive lifting throughout the day.

When done with proper equipment and posture, babywearing may help:

• Improve balance and spinal alignment
• Reduce strain on the arms, shoulders, and lower back
• Promote upright posture and core engagement
• Support comfort during daily routines and errands

To get the most benefit from babywearing:

• Choose a structured, ergonomic baby carrier that supports your baby’s hips, spine, and legs while distributing their weight evenly across your shoulders and waist
• Adjust the straps so your baby sits high and snug on your chest, close enough to kiss without leaning forward
• Avoid slings or one-shoulder styles for extended periods, as they can strain your spine
• Take breaks if you notice tension building, and alternate between babywearing and other forms of support, such as a stroller or a seated hold.

With the right setup, babywearing can enhance connection, reduce physical load, and promote long-term spine health.

Tips to protect your back when lifting your baby

Caring for a baby brings countless opportunities to bond, soothe, and share meaningful moments throughout the day. From lifting your baby out of the crib to carrying them during feedings or naps, your body plays a central role in every routine. With just a few mindful habits, you can protect your back and move with more comfort and confidence.

These supportive techniques help make lifting feel more natural and balanced:

• Bend your knees, not your waist, when picking up your baby from the crib or floor. This allows your legs to support the lift, reducing pressure on your lower back.
• Engage your core muscles before lifting. A stable core protects your spine and improves control.
• Hold your baby close to your body to reduce the load on your arms and shoulders.
• Stand with your feet shoulder-width apart to create a secure and steady base.
• Use both arms and alternate sides regularly to maintain balanced movements and prevent overuse.

These movement patterns become easier with repetition. As you stay consistent, your body will adapt with greater strength, resilience, and ease.

How should I hold my toddler without hurting my back?

As your toddler becomes more mobile and independent, carrying them often becomes less predictable. They may lean, squirm, or shift their weight unexpectedly, which can challenge your balance and posture. Knowing how to lift and hold them with control helps you move more comfortably and keeps your spine supported.

Use these strategies to lift and carry your toddler with more ease:

• Lift from a squat to use your legs and protect your back
• Keep your child close to your center to improve balance and reduce strain
• Switch sides regularly to avoid uneven stress on your muscles
• Encourage your toddler to climb into your arms, car seat, or lap when possible
• Use ergonomic supports like hip seats or wraps when carrying for longer periods

These techniques minimize the impact on your spine, allowing you to remain physically available while supporting your body during this more active phase of parenting.

Why does my back feel sore after carrying my toddler?

If you notice stiffness or soreness after holding your toddler, your body may be adjusting to new patterns of movement. Toddlers weigh more than infants and often ask to be picked up while you're multitasking. Even when the lifting feels automatic, it creates repetition that your muscles and joints absorb throughout the day.

Some common causes of discomfort include:

• Favoring one hip or side when holding your child
• Bending or leaning forward repeatedly throughout your routine
• Limited rest between lifting and carrying tasks
• Underused or weakened core muscles, which help stabilize your spine
• Tight muscles from lack of sleep, stress, or reduced mobility

These signals serve as reminders to provide your body with the support it needs. Strengthening your core, improving balance, and restoring flexibility can help you move more comfortably and reduce tension over time.

Tips to lift your toddler more comfortably

Lifting your toddler can feel easier with a few intentional habits that support strength, alignment, and endurance. These habits help you stay comfortable not just while lifting, but throughout your day as you move, bend, and transition between tasks.

Try these posture-friendly habits to prevent fatigue and discomfort:

• Squat with control before lifting to protect your lower back
• Brace your core muscles before and during the lift to maintain stability
• Turn your whole body instead of twisting, especially when reaching or shifting
• Use a stroller or take breaks to give your muscles time to recover
• Stay aware of your posture during everyday routines, including cleaning, dressing, and playtime

These habits help you carry your child with less tension and more ease, supporting both your physical well-being and your ability to stay active and engaged.

How to carry a child when your back feels sore

Soreness doesn’t mean you have to stop holding your child. It simply means your body needs a little extra care. You can still offer comfort, connection, and closeness while adjusting your movements to support the healing process. Many parents find that small changes help ease discomfort, reduce fatigue, and allow them to stay present without pushing through pain.

Here are some ways to care for your child and your back at the same time:

• Use seated positions whenever possible. Let your child come to you, especially when you're tired. Sitting on the floor or a couch and inviting your child onto your lap reduces strain and allows for nurturing contact without requiring you to lift.
• Minimize prolonged standing. Holding your child while standing for long periods can place static pressure on your lower back. Instead, alternate between standing, sitting, and walking to keep your body moving and reduce tension buildup.
• Rely on supportive tools. Use a baby carrier, wrap, or hip seat that distributes weight across your hips and shoulders. These tools ease the physical load and enable longer holds without overexertion of specific muscle groups.
• Build in short recovery breaks. Even just five minutes of gentle stretching, walking, or lying flat with your knees bent can help relieve tension in the lower back and hips.
• Check in with a care provider. If soreness persists, consider consulting a chiropractor, physical therapist, or other healthcare provider who can assess your posture, mobility, and joint alignment.

Caring for your back while caring for your child is not selfish. It is essential. When your movements feel supported, you can focus on what matters most: being present, calm, and connected in the moments your child needs you.

Why do I feel discomfort when I lift my child?

Discomfort picking up your kiddo is common for parents, especially in the early years of caregiving. You’re using your body constantly, lifting, carrying, bending, rocking, and moving between tasks with very little rest. Over time, even small imbalances in posture or movement patterns can place added pressure on the muscles, joints, and soft tissues that support your spine.

Understanding the source of discomfort helps you respond with greater care and intention. Some of the most common reasons include:

• Spinal misalignment from repetitive movement. Lifting frequently with improper core engagement or misalignments can alter how your spine is positioned and moves. Small shifts over time can result in joint stress or tension.
• Postpartum muscle imbalances. After pregnancy, many parents experience core and pelvic floor weakness. These muscles are crucial for lifting and controlling movement. When they are not functioning optimally, the back takes on more load.
• Tight or overused muscles. Holding your child on one side or carrying for extended periods without breaks can overwork certain muscle groups. These muscles may become stiff or inflamed, limiting flexibility and creating pulling sensations or fatigue.
• Compensatory movement patterns. When one area of your body feels weak or tired, you may unknowingly shift that load to another area. This can create a chain reaction that leads to discomfort in areas such as your lower back, hips, or shoulders.
• Nerve irritation. In some cases, discomfort may arise from pressure on a nerve root in the spine, particularly when posture or spinal mechanics are misaligned. This can cause sharp pain, tingling, or radiating discomfort during or after lifting.

Your body is incredibly adaptive, and it often sends signals when it needs rest, strengthening, or support. Paying attention to what feels off gives you the chance to respond proactively, reduce discomfort, and make lifting feel better over time.

Best posture for carrying kids safely

Posture is the foundation for how you move, lift, and care for your child throughout the day. When your posture is strong, your muscles can work together efficiently. This creates better balance, stability, and comfort every time you pick up or carry your child.

Safe posture supports more than just your spine. It also protects your joints, promotes better breathing, improves circulation, and helps prevent fatigue.

Here’s how to set up your body for safer, more supported carrying:

• Stand tall with stacked alignment. Imagine a straight line from your ears to your shoulders to your hips. Maintaining an upright posture keeps your spine in a neutral position and reduces pressure on your lower back.
• Engage your core muscles. Before lifting, gently draw your belly button in toward your spine. This activates deep abdominal muscles that support your lower back and stabilize your torso.
• Relax your shoulders and avoid hunching. Tension in the upper body can travel down the spine. Roll your shoulders back and down to keep your chest open and your neck relaxed.
• Keep your knees slightly bent. A soft bend in the knees helps absorb movement and keeps your legs engaged. Avoid locking your knees, especially while standing and holding your child.
• Hold your child close to your body. The closer your child is to your center of gravity, the less strain is placed on your spine and arms. This reduces leverage and helps you maintain balance.
• Switch sides regularly. Carrying your child on the same hip can create muscular imbalances. Alternate sides throughout the day to maintain body symmetry and reduce the risk of overuse.

These posture principles apply to more than just lifting. They support better movement during playtime, diaper changes, feedings, and every other caregiving task you take on. Practicing strong posture consistently builds long-term strength and helps you move through each day with more energy, resilience, and comfort.

Can chiropractic care help with back pain from lifting kids?

Caring for your child involves dozens of physical movements each day. From lifting them in and out of cribs to carrying them on your hip during errands, these repetitive motions can take a toll on your back over time. If you’re feeling stiff, sore, or out of alignment, chiropractic care may be a valuable addition to your support system.

Chiropractic care aims to improve spinal health and support your body’s ability to recover from physical stress. For parents, this includes relief from strain caused by lifting, bending, carrying, and caring for young children. Regular chiropractic adjustments may help alleviate tension, restore proper alignment in the spine and pelvis, and enhance mobility during daily caregiving routines.

Parents commonly seek chiropractic care for:

• Joint restrictions or spinal misalignments from carrying children on one side
• Lumbar and thoracic muscle tightness caused by repetitive lifting
• Postural imbalances that develop during the postpartum period
• Pelvic misalignment and core instability, which can disrupt spinal support
• Muscle compensation patterns that make lifting or movement feel more difficult

In addition to adjustments, chiropractors often offer movement education, posture coaching, and targeted stretching or strengthening exercises that fit your daily routine. This combination of hands-on care and practical guidance may help parents feel more capable, supported, and resilient as they navigate the physical demands of caregiving.

If lower back pain is affecting how you care for your child or making daily routines more difficult, chiropractic care may help you feel more comfortable and move with greater ease throughout every stage of parenthood.

How to relieve back pain from lifting and carrying your child

Back pain from parenting is common, but it doesn’t have to be constant. The physical work of holding, lifting, and carrying your child can be both beautiful and exhausting. When soreness, stiffness, or tension starts to build, your body is asking for care.

Here are realistic ways to relieve parenting-related back pain and restore balance:

Take stretch breaks throughout the day

You don’t need an hour-long routine. Even five minutes of gentle movement can release tension in your hips, lower back, and shoulders. Try slow spinal twists, supported child’s pose, or a cat-cow stretch between tasks.

Use cold or heat therapy as needed

Apply a warm compress to soothe tight muscles or use cold packs to reduce inflammation in overworked areas. Alternating between the two can also promote circulation and healing.

Create opportunities for rest and alignment

Sit or lie flat with your knees bent and feet flat on the floor. This supported position takes pressure off the lumbar spine, allowing muscles to reset. Even short pauses can be restorative.

Strengthen your core and posture muscles

Incorporate simple exercises like bridges, bird-dogs, or pelvic tilts to rebuild strength in the deep abdominal and stabilizing muscles that support your spine. These can be done at home, with or without the use of equipment.

Use ergonomic gear when possible

Baby carriers, hip seats, and lumbar cushions can help you manage your child’s weight more efficiently and reduce strain during longer holds or repetitive tasks.

Seek chiropractic support when pain persists

If your pain continues or worsens, consider visiting a doctor of chiropractic. These professionals can evaluate your spinal alignment, assess for muscular imbalances, and help you build a plan to prevent future issues.

Back pain from parenting doesn’t mean you’re doing something wrong. It means your body is working hard. With the right strategies and support, you can alleviate discomfort and navigate your day with increased energy, ease, and strength.

What kind of alternatives are there to carrying a child?

While learning proper techniques can reduce back pain, some alternatives make carrying and holding your child easier on your body. These tools can help distribute weight more evenly, reduce strain, and provide greater comfort during your daily routines.

Helpful alternatives for carrying or supporting your child include:

• Baby wraps: A well-designed baby wrap allows your baby’s weight to be evenly distributed across your shoulders, back, and hips. Wraps can be worn in front or on your back, offering multiple positions to keep both you and your baby comfortable.
• Strollers: When your baby is old enough, using a stroller can provide relief during longer outings or walks. It may not eliminate lifting, but it reduces the amount of time you spend holding your child.
• Baby hip carriers: A hip seat or hip carrier wraps around your waist, giving you a stable platform to support your child’s weight. It reduces pressure on your arms and spine by keeping your child’s weight close to your center of gravity.

Incorporating these tools alongside proper lifting techniques helps prevent strain and keeps your body strong as you move through your parenting day.

Are there exercises that can help carry my child more safely?

Building strength and maintaining flexibility are some of the most effective ways to prevent back pain when lifting your child. A strong core and supportive back muscles create the stability your body needs to handle daily lifting and carrying tasks.

Exercises that may help include:

• Stretching or yoga: Gentle stretching or yoga can release tension and increase flexibility in the spine, shoulders, and hips. Poses like cat-cow, child’s pose, and downward dog can keep your spine healthy and improve posture.
• Resistance training: Incorporating resistance training, such as using weights or bands, can help strengthen the muscles used when picking up and holding your child. Focus on exercises like squats, lunges, or rows that mirror everyday movements.
• Core-focused movements, such as strengthening the abdominal muscles and stabilizers, can help protect the spine. Planks, bridges, and pelvic tilts are excellent for building core stability and endurance.

Consistency is key. You do not need long or complex workouts. Even 10 minutes of focused movement each day can improve your strength and posture over time.

When should I stop carrying my child?

There is no exact age when you should stop carrying your child. The decision depends on your child’s size, your physical comfort, and the needs of your family. For some parents, lifting a child becomes challenging around ages four to six, while others may continue for longer with proper technique and support.

Consider these factors when deciding:

• Your child’s weight and how it affects your posture and comfort.
• Whether your lifting habits are causing ongoing strain or soreness.
• Encouraging your child to walk or climb independently can help promote independence and reduce the need for frequent lifting.

Development experts often refer to age seven as the beginning of the "age of reason." Around this time, children tend to exhibit greater awareness of their surroundings and increased physical independence. This can be a natural point to begin transitioning away from frequent lifting. With safe habits, good posture, and strength-building exercises, many parents can continue to carry their child occasionally without placing excess strain on their body.

Frequently asked questions about preventing back pain when carrying your child

How do I protect my back while carrying my baby?

Use proper lifting techniques, hold your baby close to your body, engage your core muscles, and switch sides frequently to avoid overuse. Focus on maintaining good posture and alignment, and take breaks as needed.

What’s the safest way to lift a toddler without straining my back?

Always bend at your knees, not your waist. Keep your back straight, engage your core, and lift with your legs while keeping the child close to your center of gravity.

Is it normal to have back pain from carrying a baby?

Yes, many parents experience back discomfort due to the physical demands of caregiving. Prolonged holding, poor posture, and lack of core strength can all contribute to strain.

Does babywearing cause back pain?

Babywearing can be comfortable and supportive when done with the right equipment and technique. A well-fitted, ergonomic carrier helps distribute your baby’s weight evenly and encourages better posture. By adjusting the fit, switching sides, and tuning into how your body feels, babywearing can help reduce lifting strain and support a more active, connected parenting experience.

How can I relieve back pain caused by parenting duties?

Focus on strengthening your core, improving posture, using supportive gear (like baby carriers or lumbar supports), and seeking care from a chiropractor or physical therapist if needed.

Can chiropractic care help parents dealing with back pain from lifting kids?

Chiropractic care may help alleviate joint restrictions and muscular tension caused by repetitive lifting, enhance spinal mobility, and promote better posture through adjustments and education.

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