Caring for Carers: Look After Your Back

Caring for Carers: Look After Your Back

Parenting is full of surprises. One minute you’re on the floor building towers, the next you’re scooping up a wriggling toddler or lugging a baby seat across the car park. It’s no wonder so many parents end the day with an aching back or stiff shoulders.

When you’re focused on looking after little ones, it’s easy to forget about yourself. But the way you lift, carry, and lean can make a big difference to how your body feels. Here are some simple tips to keep in mind while you get on with the business of caring.

Lifting Toddlers

Toddlers have an incredible knack for wanting “up” at the exact moment you’re already carrying five other things. When you do scoop them up:

  • Bend your knees, not your back. Think of crouching down to their level instead of folding at the waist.
  • Bring them close. Hold them in close before you stand — it feels steadier and lighter.
  • Let them help. If they can, encourage them to climb into your arms or onto the sofa so you’re not doing all the heavy work.

Carrying Baby Seats

Baby seats aren’t light — and they always seem to weigh more on the way back to the car. A few ways to make them easier to manage:

  • Two hands are better than one. Holding the seat in front of you keeps things balanced.
  • Switch sides. If you’re carrying one-handed, swap regularly so you’re not overloading one shoulder.
  • Keep it close. Hug it in towards your body instead of letting it swing out at your side.

At the Changing Table

It’s easy to end up leaning and twisting without noticing when you’re mid-change. Try this instead:

  • Get closer. Step right up to the table so you’re not leaning forward too far.
  • Adjust your height. If the table feels low, standing on a small stool can make it easier.
  • Floor changes? Kneel down. It’s often comfier (and kinder to your back) than hunching over.

Everyday Reminders for Carers

  • Share the load. Use slings, prams, or simply ask for help.
  • Keep moving. Change positions, walk, or stretch when you can.
  • Listen to your body. If something feels awkward, it’s worth adjusting how you’re doing it.

The 5-Second Posture Reset

When you catch yourself hunched or stiff, try this quick reset anywhere:

  1. Stand tall and roll your shoulders back.
  2. Gently draw your shoulder blades down.
  3. Take a slow breath in and out.

That’s it — five seconds, and your body feels just a little more supported.

📌 Clinic Tip
 At Octagon Clinic, we often see parents who’ve spent months putting their own bodies last. Sometimes just a few tweaks to the way you move can make daily childcare tasks feel much easier. If you’d like some tailored advice, we’re here to help.

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