Parenting often feels like a full-body workout—especially when you’re carrying a growing, squirming toddler who seems to get heavier by the day.
While holding your child is a special bonding moment, it can take a toll on your back, shoulders, and arms if done improperly. With the right techniques, you can keep your body safe and moving.
Here are five chiropractor-approved tips to protect your body when holding or carrying a toddler.
1. Use Your Legs, Not Your Back
Instead of bending at the waist, squat down and use your legs to lift. Keep your back straight and engage your core as you rise. This technique reduces strain on your lower back and protects your spine.
The way you pick up your child matters as the wrong form each time can compound to long-term pain.
Pro Tip: Bring your child close to your body before standing to minimize stress on your arms and back.
2. Hold Midline as Much as Possible
To avoid discomfort, make a conscious effort to hold them in front of you rather than on your hips. This helps distribute the weight evenly and prevents strain on your shoulders, hips, and back.
3. Support with Both Arms
Whenever possible, use both arms to hold them rather than relying on one side.
This reduces the load on a single shoulder and provides better balance. If you need to carry them for longer periods, consider using a carrier or wrap for additional support.
Pro Tip: When using a carrier, ensure it distributes the weight evenly across your back and hips to avoid unnecessary strain.
4. Engage Your Core
Your core is your body’s built-in support system. Engaging your abdominal muscles when carrying your toddler can help stabilize your spine and reduce stress on your back.
Think about gently pulling your belly button toward your spine to activate the core muscles.
Quick Exercise: Strengthen your core with planks or pelvic tilts to improve your posture and make lifting easier.
5. Maintain Proper Posture
Good posture is key to protecting your body.
Stand tall with your shoulders relaxed and your ears aligned with your shoulders. Avoid leaning to one side or arching your lower back excessively, as these positions can lead to discomfort and long-term issues.