As your baby gets bigger (and heavier!) the demands on your body change. Now repetitive activities such as lifting your baby in and out of the cot, car seat and bath put a huge amount of strain on your lower back.

Naturally as your baby gets bigger and you continue to lift and carry your child the most comfortable way to hold them is holding them on one hip. Doing this often is particularly aggravating for your lower back and hips and can often result in one-sided back and hip pain.

Here are some simple tips to prevent hip and lower back pain when you have a toddler.


If you are someone who often holds your child on one hip try to be mindful to alternate hips, this in some sense will help even you out.

When you can, use proper lifting techniques. Instead of bending forward at the hips make sure to bend and squat at the knees. If you have a cot with adjustable railing make sure to lower the sides while you are lifting your baby in and out of the cot.

Also avoid using baby carriers such as Baby Bjorn, many of my clients have reported that using baby carriers aggravates their back pain further.


Once again heat packs are great for relieving an achy lower back. At the end of a long day take some time to apply a heat pack directly to the painful area. Using heat combined with stretching is a great way to loosen up the area and provide some pain relief.


Stretching every day is really important. Just spending 5 minutes each day whether it be morning or night can make a huge difference to tight muscles. If your looking for some inspiration or are not sure what stretches to do check out my article Stretching For Mums.


A regular remedial massage can prevent lower back and hip pain immensely. Loosening up the area will not only provide relief from tension and pain but will also assist the body in healing the injury. A good remedial therapist will also encourage some simple stretching that can be performed between treatments to prolong the benefits.

Do you suffer from aches and pains due to having children? SHARE with us in the comments below.

Main Image Source: Shutterstock

  • I find stretching great & also definitely heat & massage – you just need to do it on a regular basis :)


  • i’m sure that a warm bath will help as well


  • Thanks for posting. Suffered chronic back pain with my pregnancies and carried into toddlerhood


  • It’s been a while, but I can’t remember having back pain fortunately.


  • I found it really awkward putting my toddler on my left hip for some reason. My right hip always felt more comfortable


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