It’s been a dark, dreary, rainy week classic post clock change UK? If you’re anything like me, you’ll have felt the slump as the evenings suddenly disappear by 4:30pm. But hey, we choose to live here… so let’s crack on and stop complaining, as they say.
It’s been a pretty chilled week for us. We’ve had some lovely swimming sessions with the kids they’re both doing brilliantly and loving the water. Then we made the very exciting Friday night trip to Tesco for fireworks (who says we don’t know how to live?). Big plans for some sparklers this weekend, nothing fancy, just the fire on, some friends round, and a proper hunker down.
I’m also catching up with one of the kids’ godfathers this weekend, someone I haven’t seen in ages, so it’ll be lovely to reconnect and take things slow before the Christmas chaos creeps in.
In the clinic, you might notice we’re trialling something new we’ve started using video reports for some clients. It’s a way to give you a more detailed look at what’s going on with your condition, with key insights you can re-watch and keep. It’s early days, but we’d really love your feedback. Let us know if you’ve had one and what you thought.
We’re always looking for ways to improve your care and give you a better understanding of your progress. This is just one of the new things we’re trying out.
So wherever you’re reading this, whether you’re in front of a fire, under a blanket, or still trying to resist turning the heating on, stay warm, stay well, and see you in the clinic soon.
We take it a notch higher this week! Parenting a toddler is equal parts joy and gymnastics. Between lifting, carrying, chasing, squatting, and kneeling, parents perform hundreds of micro-workouts every day often without realising how much strain it puts on their spine and joints.
We see this all the time with mums and dads who come in with aching backs, stiff shoulders, or recurring hip pain, wondering why parenting feels so physically demanding. The truth? Science confirms what every parent already feels raising toddlers is tough on the body.
This blog is not just for Mums and Dads, but anyone who is around kids and may need to lift them at the drop of a hat.
Lifting and Bending = Real Spinal Load
A 2018 study in the Journal of Occupational Health found that childcare workers who perform tasks nearly identical to parents of toddlers experience significantly higher rates of low back pain and muscle strain due to frequent lifting and awkward postures.
This makes sense, I was approached at least 4 times at the kids nursery by the workers when they had back pain. Constantly bending and picking kids up takes a cumulative strain on the back.
Similarly, other research findings noted that lifting a 12–14 kg toddler even slightly away from the body multiplies the load on the lumbar spine several times over, explaining why many parents develop soreness or disc irritation after months of repetitive lifting. My tip, keep the baby close to you when lifting, use a carrier and when you are taking them out the bath pay really close attention to your core.
Repetitive Tasks Increase Long-Term Risk
A 2019 ergonomic intervention study showed that frequent bending, twisting, and squatting increased musculoskeletal discomfort among childcare workers, highlighting the need for better lifting techniques and core conditioning. For parents, this translates directly to daily life: repetitive movements like getting your toddler in and out of car seats, bathtubs, or highchairs can cumulatively stress the spine.
Posture Matters Even on the Floor
Poor posture during playtime or feeding can create imbalances in the neck, upper back, and pelvis. Other researchers say slouching while sitting or leaning forward repeatedly can compress spinal discs and weaken supporting muscles over time.
Smart Spine Strategies for Everyday Parenting
1. Bring Them Close Before You Lift
Don’t bend from the waist. Squat down, hold your toddler close to your body, then use your legs and core to lift. This technique reduces the lever-arm effect and pressure on your spine.
2. Alternate Sides When Carrying
Carrying your toddler on the same hip all day throws your pelvis off balance.
Experts recommend alternating sides or using front or back carriers to reduce spinal asymmetry.
3. Watch Your Playtime Posture
When sitting on the floor, use a low stool or cushions to keep your spine upright.
AAOS (2024) suggests posture breaks every 20–30 minutes to reduce tension.
4. Build Core Strength
A few minutes a day of gentle core exercises like bridges, side planks, or bird dogs can stabilise your spine and prevent strain. Research findings report that ergonomic training combined with light exercise significantly reduced back pain in caregivers.
5. Schedule Chiropractic Check-Ins
Many parents only seek help once the pain starts. But Chiropractic care can be preventative, keeping your spine aligned and resilient despite daily lifting and bending.
Studies show Chiropractic adjustments and posture training improve spinal mobility and reduce chronic low back pain in caregivers.
What We See at West Chiropractic Clinic
At West Chiropractic Clinic, we meet parents who say things like:
“I didn’t realise how physical parenting was until my back started aching every morning.” Through gentle Chiropractic adjustments, posture retraining, and ergonomic guidance, we’ve helped parents restore balance, mobility, and comfort so they can enjoy playtime without pain.
References
- Ishikawa, Y. et al. (2018). Work-related posture and musculoskeletal disorders among childcare workers. Journal of Occupational Health. [PubMed: 30378587]
- Yoon, J. et al. (2019). Participatory ergonomic intervention and musculoskeletal pain among childcare workers. Journal of Occupational and Environmental Medicine. [PubMed: 31945165]
- Eureka Health (2021). How to stop back pain from lifting a 30-pound toddler every day. [EurekaHealth.com]
- TheBump (2023). How to pick up your toddler safely and protect your back. [TheBump.com]
- Romper (2025). How to pick up a toddler and save your back. [Romper.com]
- American Academy of Orthopaedic Surgeons (AAOS). (2024). Preventing back pain: Tips for parents. [OrthoInfo.aaos.org]
- Peterson, C., Haas, M., & Gregory, W. (2019). Spinal care and exercise for musculoskeletal disorders. Chiropractic & Manual Therapies.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
