PT for Parents: Lifting Kids Without Lifting Pain

Parenting is physical work. From lifting toddlers into car seats to carrying strollers, diaper bags, or even your growing child—your body is constantly being put to the test. While these motions may feel like part of daily life, they can quickly add up to chronic pain if not done properly. That’s where physical therapy comes in.

The Problem: Everyday Parenting Pain

Lifting your child isn’t like lifting at the gym—it’s unpredictable, often rushed, and rarely done with perfect form. Over time, this leads to common issues like:

• Lower back pain

• Shoulder and neck strain

• Wrist and forearm discomfort

• Core weakness or pelvic floor dysfunction (especially postpartum)

If you’ve ever felt a “tweak” in your back after picking up your child—or found yourself constantly stiff and sore—you’re not alone. But there are ways to lift smarter and prevent injury.

1. Use Your Legs, Not Your Back

It’s a classic rule for a reason. When picking up your child:

• Bend at the hips and knees (not your waist)

• Keep your back straight and core engaged

• Hold your child close to your body to reduce strain

• Use a wide, stable base with your feet

This reduces stress on your spine and makes the movement more efficient.

2. Avoid Twisting While Lifting

Whether you're taking a car seat out of the back seat or lifting a child over a crib rail, twisting while lifting is a major cause of injury. Instead:

• Square your body to the object first

• Step or pivot with your feet—don’t rotate your spine

• Break the movement into two parts if needed (e.g., lift, then turn)

3. Build a Parent-Strong Core

Many parents experience core weakness, especially after pregnancy. Without deep abdominal support, the back and shoulders take on more work. A physical therapist can teach you how to:

• Activate your transverse abdominis (your inner core brace)

• Strengthen your glutes and hip stabilizers

• Improve pelvic alignment and posture

These muscles work together to support every lift, reach, and carry.

4. Recover and Rebuild After Pregnancy

For postpartum moms, lifting pain may be a sign of unresolved diastasis recti, pelvic floor dysfunction, or joint instability. These are common—but not normal—issues that PT can help with. We offer:

• Safe return-to-movement programs

• Core and pelvic floor rehab

• Manual therapy to ease muscle tension and scar tissue restrictions

5. Learn Lifting Strategies That Fit Real Life

Let’s face it—kids don’t always cooperate. You may have to lift them off the floor during a tantrum or reach awkwardly across a car seat. At Defiance, we help parents practice real-world strategies that match your everyday challenges, including:

• How to lift a sleeping child from the couch

• Safe car seat and crib techniques

• Babywearing without back pain

  
  

You Take Care of Them. Let Us Take Care of You.

Parenting is a full-contact sport—but pain doesn’t have to be part of the job. If you’re tired of dealing with sore shoulders, aching backs, or wrist pain from carrying your little one, it’s time to make yourself a priority too.