Back Pain From Lifting Kids: What Parents Can Do

You bend down to scoop your toddler off the floor, twist to put them in the car seat, and something in your lower back says “no”. If you’ve got back pain from lifting kids, you’re in good company. Picking up children dozens of times a day is one of the most physical jobs going, and nobody gives you a warm-up or a technique lesson first.

In over 10 years as a trainer in Archway, I’ve worked with plenty of mums and dads whose back started complaining around the time their kids got heavy. This post covers how to look after your back day to day and how to build a stronger body for the lifting. But first, the most important bit.

See your GP or a physio first

I’m a personal trainer, not a medical professional, and I can’t diagnose what’s going on with your back. If you have back pain, the right first step is to get it checked by your GP or a physiotherapist. The NHS back pain page says that in many areas you can get physiotherapy from NHS community musculoskeletal (MSK) services without needing a GP referral.

The NHS also advises seeing a GP if back pain doesn’t improve after a few weeks, stops you doing daily activities, or worries you. It lists red flags that need urgent help, including numbness or weakness in both legs, loss of feeling around the genitals or bottom, or changes in bladder or bowel control. In those cases, call 999 or go to A&E. Read the full list on the NHS page.

If you’re recently postnatal, please also get the all-clear at your postnatal check before starting new exercise. The rest of this post is general advice for people who’ve been checked and want to move better.

Why lifting kids is so hard on your back

Lifting a child isn’t like lifting a box in a gym. Kids wriggle, lean, go floppy and need picking up from awkward places: the back seat of the car, the bottom of a slide, the bath. You’re often lifting with one arm, while holding a bag, while tired. That combination of awkward angles, repetition and fatigue is a lot to ask of any body.

The NHS actually counts “lifting and carrying children” as a strengthening activity in its physical activity guidelines. The trick is to do it in a way your body can handle, and to make your body stronger so it can handle more.

Back pain from lifting kids: 6 everyday habits

These aren’t rules, just practical ideas many parents find helpful. If anything causes pain, stop and get advice.

1. Get close before you lift

The further a child is from your body, the heavier they feel. Step in close, kneel or squat down to their level, and bring them to your chest before you stand up.

2. Use your legs and hips

Bend at the hips and knees rather than reaching down with straight legs. Think “sit back” as you go down and “push the floor away” as you come up.

3. Turn with your feet, not your spine

The car seat is the classic one. Rather than lifting and twisting at the same time, lift, then step your feet round to face where you’re going. If you can, climb into the back seat or ask an older child to climb in themselves.

4. Swap sides when you carry

Most parents carry on the same hip every time. Switch sides regularly so one side isn’t doing all the work.

5. Let them climb up to you

Once kids are able, have them climb onto a step, the sofa or a bench so you’re not lifting from the floor every time. Bonus: it’s good for them too.

6. Keep moving through the day

The NHS back pain page recommends staying as active as possible and continuing daily activities, and avoiding long periods in bed. It mentions walking, swimming, yoga and pilates as things that may help.

Build a stronger body for parenting

Once your GP or physio is happy for you to exercise, getting stronger can make the everyday lifting feel easier. These are the movements I focus on with parents, always starting light and building gradually:

• Glute bridges: strengthen the hips that should be doing much of the lifting.
• Squats to a chair or bench: practise the exact pattern of getting down to a child’s level and back up.
• Hip hinge with a broomstick: learn to bend from the hips while keeping your back in a comfortable position.
• Suitcase carries: walk holding a bag or kettlebell in one hand, staying tall. It’s basically carrying a toddler on one side, done on purpose.
• Bird dogs and dead bugs: gentle trunk control exercises.
• Rows with a band: strengthen your upper back for all that carrying.

Learning to squat well is a big one for parents. My guide on how to squat properly walks through it step by step, and the posture tips for busy parents post covers what to do about all the hunching that comes with feeding, phones and pushchairs.

Where a small-group bootcamp fits

SYP Bootcamp classes are built around exactly these kinds of movements: squats, hinges, carries and pushes and pulls, coached in a small group of up to 10. Because the group is small, I can see how you’re moving and give you an easier option if something doesn’t feel right. Please tell me before class about any back issues and what your GP or physio has advised.

Classes are 45 minutes, indoors in Archway, £15 each. You can check this week’s times on the SYP Bootcamp booking page.

FAQs

Is it normal to get back pain from picking up a toddler?

It’s common, especially with repeated awkward lifting. But common doesn’t mean you should ignore it. Get it checked by your GP or a physio, particularly if it doesn’t improve within a few weeks.

Should I stop exercising if my back hurts?

The NHS generally recommends staying active with back pain, but which exercises suit you depends on the cause. Ask your GP or physio, and stop anything that makes the pain worse.

Can I refer myself to an NHS physio?

According to the NHS back pain page, in many areas you can access physiotherapy through community MSK services without a GP referral. Check what’s available locally.

Make the lifting easier

Once you’ve had the green light from your GP or physio, come and build strength with other parents. Book my £15 class, or WhatsApp me on 07301 512215 to talk it through first. If you’d prefer closer supervision, I also offer injury-safe personal training in Archway, working alongside the advice from your health professional.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.