Preventing Back Pain for New Parents Through Physiotherapy
As a new parent, you’re no stranger to the physical demands of lifting, carrying, bending, and standing for long periods—all while caring for a little one. It’s no surprise that many parents experience back pain, often due to the repetitive movements and physical strain involved in everyday caregiving. The good news? With a few physiotherapy techniques and some daily awareness, you can reduce or even prevent that pesky back pain. Let’s dive into some practical tips on how to protect your back and maintain your strength.
Understanding the Causes of Back Pain in New Parents
Frequent Bending and Lifting
If you’re constantly bending down to pick up your baby, car seat, toys, or even laundry, it’s easy to see how strain builds up in your lower back. The repetitive bending and lifting involved in daily parenting can quickly add up to tension and soreness, especially in the lumbar (lower back) area. When bending from the spine rather than the hips, this puts excessive pressure on the lower back muscles. Over time, this can lead to muscle fatigue and even more serious issues, like herniated discs.
Poor Posture During Feeding and Holding
Holding or feeding a baby might seem like a calm activity, but it can be surprisingly tough on your back and shoulders, especially when posture slips. Hunching over during feeds or while holding your baby can cause strain not only on your back but also on your shoulders and neck. Many parents instinctively lean forward to get a better view of their child or to bring themselves closer, which can result in a rounded upper back. This posture is not only uncomfortable, but it can also lead to lasting tension and stiffness if it becomes a habit.
Carrying Heavy Bags and Strollers
Between nappy bags, car seats, prams, and other baby essentials, it feels like you’re always carrying something heavy. Each item may not seem too heavy on its own, but the combined weight over time can cause significant strain on the back, especially if you’re constantly shifting between one side and the other. Uneven weight distribution or carrying items on one side can also lead to an imbalance in your muscles, which can ultimately contribute to back pain.
Sleep Deprivation and Physical Fatigue
Parenthood is often associated with sleepless nights, and sleep deprivation doesn’t just make you feel tired—it also impacts your physical resilience. Without adequate rest, muscles are more prone to fatigue and injury. Exhaustion can make it harder to maintain good posture, which means it’s easier to slip into movements that put strain on your back without even realising it. Sleep is critical to allowing muscles to recover, so when you’re short on rest, your back might be one of the first areas to suffer.
Physiotherapy Techniques for Preventing Back Pain
Preventing back pain doesn’t require a massive lifestyle overhaul. Instead, a few mindful adjustments and techniques can go a long way in reducing strain and protecting your back. Let’s look at some physiotherapy-backed approaches that are both effective and easy to incorporate into your day.
Squat Lifting Technique
When lifting a child, especially as they grow heavier, the squat lifting technique can be a game changer. The key here is to rely on your legs rather than your back. To perform a squat lift, stand close to what you’re picking up, spread your feet shoulder-width apart, and bend your knees rather than your spine. Lower yourself by pushing your hips back, engaging your leg muscles and keeping your back straight. Then, lift by straightening your legs, keeping your back in a neutral position throughout. This simple adjustment takes pressure off the lower back and shifts it to the larger, stronger muscles in your legs.
Hip-Hinge Technique
Another useful lifting method is the hip-hinge technique, which keeps the spine aligned and reduces back strain. To do a hip hinge, start with your feet shoulder-width apart, bend slightly at the knees, and push your hips back as you reach forward. Imagine your hips are the hinge that your body is rotating around, and keep your spine neutral while bending at the hips. This technique is especially helpful for quick tasks like picking up toys or other items off the floor, as it allows you to avoid repeatedly bending your spine.
Core Engagement While Lifting
Incorporating core engagement into your lifting technique is also beneficial. Your core is like a natural stabiliser for your back. When lifting, think about pulling your belly button gently towards your spine, which activates the deep core muscles and provides additional support to your lower back. Engaging your core can feel awkward at first, but with practice, it will become second nature. This simple habit will give your back extra support, especially during activities that require you to lift or carry your child.
Posture Training and Ergonomics for Daily Tasks
Ergonomic Positions for Feeding and Holding
Maintaining good posture when feeding or holding your baby can make a big difference in avoiding back pain. Try to find a comfortable chair with back support and use a pillow to bring your baby up to chest level rather than leaning down. When feeding, sit with your back supported, feet flat on the floor, and ideally use a feeding pillow to hold your baby at a comfortable height. This position allows you to keep a neutral spine and reduces the temptation to hunch forward.
Standing and Walking with Proper Alignment
Whether you’re standing in line or pacing back and forth trying to rock your baby to sleep, posture matters. When standing, try to keep your feet hip-width apart, engage your core gently, and distribute your weight evenly. Imagine a straight line running from your head to your heels, and avoid shifting your weight heavily to one side, which can throw off your alignment. Walking with proper alignment can also help prevent back strain—stand tall, engage your core, and keep your shoulders relaxed.
Adjusting the Home Environment
Sometimes, small ergonomic tweaks at home can make a big difference. If possible, adjust your changing table to a comfortable height that allows you to change your baby without hunching over. Similarly, when lifting your baby out of a crib, make sure the mattress is at a height that lets you lift with your legs instead of your back. For seated tasks, opt for chairs with good lumbar support, and use cushions if needed to help maintain a healthy posture. Making these small adjustments reduces the chance of developing habits that lead to discomfort.
Stretches and Exercises for Strengthening Core and Back Muscles
In addition to safe lifting techniques and posture adjustments, incorporating specific stretches and exercises into your daily routine can greatly enhance your ability to prevent back pain. Physiotherapists often recommend exercises that focus on building strength in your core, glutes, and back muscles—helping to stabilise your body and reduce strain on your spine.
Pelvic Tilts
Pelvic tilts are a simple and effective exercise to engage the core and lower back muscles. To perform this, lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward by contracting your abdominal muscles and pushing your lower back into the floor. Hold for a few seconds, then relax. Pelvic tilts can help improve spinal mobility and strengthen the muscles that support your lower back.
Cat-Cow Stretch
This classic yoga stretch is excellent for increasing flexibility in the spine while also providing a gentle massage to the back muscles. Start on all fours with your hands under your shoulders and your knees under your hips. On an inhale, arch your back downward, lifting your chest and tailbone toward the ceiling (this is the “cow” position). On the exhale, round your back, tucking your chin toward your chest and your tailbone under (the “cat” position). Repeat for several cycles. This stretch helps relieve tension in the back, neck, and shoulders while improving mobility.
Bridges and Bird Dogs
Both of these exercises target the muscles of the core, lower back, and glutes. To perform a bridge, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling, engaging your glutes and core to lift your pelvis. Hold for a few seconds, then lower your hips back down.
To do a bird dog, start on all fours and extend one arm straight out in front of you while extending the opposite leg behind you. Hold for a moment, then return to the starting position and switch sides. These exercises help to build stability, strength, and coordination in your core and back muscles, making it easier to support your body during the physical demands of parenting.
Child’s Pose and Spine Twists
After a long day of lifting, carrying, and bending, these stretches are perfect for releasing tension in your back. Start by kneeling on the floor and sitting back on your heels. Reach your arms forward on the ground while lowering your torso toward the floor. Hold for 30 seconds, focusing on deep breaths to release any built-up tension in your lower back. Spine twists are another great way to stretch and lengthen your spine. Sit with your legs crossed or extended in front of you, then gently twist your torso to one side while placing your opposite hand on your knee. Hold for a few seconds, then switch sides.
Benefits of Physiotherapy for New Parents
The benefits of physiotherapy go beyond just relieving immediate back pain. By regularly practising the techniques and exercises mentioned above, you can experience long-term relief and improve your overall physical health.
Improved Strength and Flexibility
Physiotherapy exercises are designed to build strength in the muscles that support the spine, as well as increase flexibility to prevent tightness or stiffness. As you continue to strengthen your core and back muscles, you’ll find that everyday tasks, like picking up your baby or carrying bags, feel less physically demanding. Over time, this increased strength and flexibility will allow you to manage the physical strain of parenting more effectively.
Pain Prevention and Injury Reduction
One of the key benefits of physiotherapy is pain prevention. By focusing on strengthening the muscles that support your spine and teaching you proper lifting techniques, physiotherapists can help you avoid injury. When your body is well-conditioned and you use safe movement patterns, you reduce the risk of straining your back during everyday activities. Moreover, physiotherapy can help alleviate existing pain by targeting areas of tension and imbalance, allowing your muscles to recover and function better.
Increased Energy and Physical Endurance
Parenthood can be exhausting, and pain or discomfort in your back only adds to the fatigue. Regular physiotherapy exercises not only help to manage pain but also build endurance. As you strengthen your core and back muscles, you’ll find that you have more physical stamina to keep up with your child’s demands without feeling worn out. With improved energy and fewer aches, you’ll be better equipped to handle the physical challenges of parenting while feeling more comfortable in your own body.
When to Seek Professional Physiotherapy Support
While self-care and at-home exercises can be incredibly helpful, there are times when it’s a good idea to seek the help of a professional physiotherapist.
Signs That You May Need Extra Help
If you’ve tried incorporating safer lifting techniques and exercises but continue to experience persistent back pain, or if you notice that your back pain is interfering with daily tasks, it may be time to reach out to a physiotherapist. Other signs that indicate you should seek professional support include pain that radiates down your leg, difficulty moving or bending, or any sharp, shooting pain that doesn’t subside with rest.
We recently spoke to the team at Applied Motion, our preferred physio clinic in Wembley, WA. They shared that many parents don’t realise the strain they’re putting on their bodies until pain becomes persistent. A physiotherapist can provide tailored advice to help address specific issues and create a treatment plan that fits your unique needs.
Finding the Right Physiotherapist
Look for a physiotherapist who has experience working with new parents and understands the unique physical challenges that come with caring for a young child. Many physiotherapists specialise in areas like postnatal recovery, pelvic floor rehabilitation, and musculoskeletal issues, so finding someone who aligns with your needs is essential. The team at Applied Motion suggests seeking out a clinic that offers a holistic approach to recovery, where the physiotherapist focuses on your long-term well-being rather than just treating the pain.
Customised Home Exercise Plans
A physiotherapist can create a customised exercise plan that’s tailored to your specific needs, taking into account any pre-existing conditions, your stage of recovery, and the physical challenges you face as a new parent. At Applied Motion, they emphasise the importance of exercises that can be done at home, which is particularly useful for busy parents who may struggle to find time for extended clinic visits. With the right guidance and a personalised plan, you’ll be able to strengthen your muscles and improve posture, helping you avoid further injury and discomfort.
Conclusion
Back pain doesn’t have to be a given part of parenthood. By practising proper lifting techniques, maintaining good posture, and incorporating core-strengthening exercises into your daily routine, you can prevent back strain and stay comfortable while caring for your little one. The physical demands of parenting are real, but with the right strategies and physiotherapy support, you can reduce the impact on your back and feel better in your body.
If you’re struggling with back pain, don’t hesitate to consult a physiotherapist who can offer tailored advice and exercises that suit your needs. Investing in your physical health now will not only make your parenting journey more comfortable but will also help you feel more energetic and resilient in the long run. Taking care of your back is taking care of yourself—and that’s an investment that pays off every day.
Images are licensed by AppliedMotion and used with their permission.
