Whether you’re hoisting a toddler into a car seat or lifting a sleepy child from the couch, parenting often involves repetitive movements that can challenge your body. Over time, even everyday actions like picking up your child can contribute to tension or discomfort—especially in the back, hips, or shoulders.
This post explores movement strategies and general lifting principles that may help parents lift more efficiently and reduce the risk of strain.
Supporting your body starts with how you approach a lift. While no technique eliminates all risk, the following principles are commonly used to promote safer movement when lifting children and awkwardly-shaped things:
A stable stance helps create a solid foundation:
The farther away your child is from your center of gravity, the more strain on your back and arms. Whenever possible:
Many people find that pushing through the legs rather than hinging at the waist supports more balanced effort:
A "neutral spine" refers to the natural curves of the back—not overly arched or rounded:
Tip: Exhale as you lift to connect breath with movement and reduce unnecessary tension.
For parents working on core stability and hip strength, routines like At-Home Core Routine for Parents can be a great companion to these lifting strategies.
Here are a few daily moments where intentional movement can make a difference:
These often involve twisting or leaning into tight spaces. Consider:
From toys to toddlers, the floor gets a lot of action:
Tip: If you’ve been spending a lot of time on the floor, try Evening Mobility for Parents to learn how some people may ease lingering tension the hips and back.
Leaning over a crib rail or bed can put pressure on your spine:
Improving movement quality isn't just about technique in the moment—it’s also about building strength and awareness over time.
Some parents might try the following as part of a general movement practice:
Try: 2–3 rounds of 8–10 reps for each, adjusting based on comfort.
You might also consider a short daily warm-up like the one in Morning Mobility for Parents to prep your body ahead of busy caregiving tasks.
It’s easy to feel frustrated when movement feels awkward or tiring. But each lift is an opportunity to practice awareness—not a pass/fail test. You’re not training for perfection; you’re figuring out how to support your body over the long haul.
Note: In some situations, you may need to lift in less-than-ideal ways—and that’s okay. The goal isn’t to follow rules rigidly, but to build habits that may reduce accumulated strain.
Parenting is physical. Learning to move with intention—especially during common lifts—may help reduce fatigue and support your body throughout the day. The best strategies are the ones you can repeat consistently and adapt to your real-life needs.