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. If you're looking for ideas of things to do with your kids, try Exploring Balance With Kids: Fun, Play-Based Movement Ideas.

The Basics of Safer Lifting

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:

1. Set Your Base

A stable stance helps create a solid foundation:

• Keep feet about hip-width apart
• Distribute weight evenly
• Soften your knees to stay mobile

2. Get Close to the Load

The farther away your child is from your center of gravity, the more strain on your back and arms. Whenever possible:

• Pull your child close before standing
• Avoid lifting with arms fully extended

3. Use the Legs, Not the Low Back

Many people find that pushing through the legs rather than hinging at the waist supports more balanced effort:

• Bend your knees and hips
• Keep your chest tall
• Press through your feet to stand

4. Keep a Neutral Spine

A "neutral spine" refers to the natural curves of the back—not overly arched or rounded:

• Engage your core gently before the lift
• Avoid twisting during or just after standing

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.

Common Parenting Scenarios and Movement Ideas

Here are a few daily moments where intentional movement can make a difference:

Car Seat Transfers

These often involve twisting or leaning into tight spaces. Consider:

• Squatting beside the car door instead of bending at the waist
• Bringing your child close to your chest before rotating
• Using a side step instead of a pivot to turn

Floor Pickups

From toys to toddlers, the floor gets a lot of action:

• Try a lunge or half-kneel position instead of rounding your back
• Use one arm for the pickup and the other for support when needed
• Bring your child to your thigh or lap first before standing

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.

Bed or Crib Lifts

Leaning over a crib rail or bed can put pressure on your spine:

• Place one foot slightly in front of the other to improve balance
• Brace your core and lift in one smooth motion
• Lower back down with the same attention to control

General Strength and Mobility Strategies

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:

• Bodyweight squats: to reinforce leg-driven lifting
• Glute bridges: to support hip strength
• Bird dogs: to encourage core stability
• Wall angels: to promote shoulder mobility and posture

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.

Movement Mindset: Progress, Not Perfection

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.

Final Thoughts

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.