Holding and carrying your baby or toddler is a wonderful way to build closeness with them, but it can hurt your back! Especially if you’re carrying them without a baby carrier, but even with a baby carrier, babywearing can cause back pain if the carrier doesn't fit properly or isn’t used according to the instructions. The constant picking up, holding and feeding can also cause your muscles to tense up and ache quickly.
So if you're wondering how you can prevent or get rid of back pain caused by carrying your baby or toddler or what the best baby carrier for back pain might be then you've come to the right place! In today’s guide, you'll find practical tips for pain relief, how to pick the right baby carrier, tricks for prevention and information on when you should seek medical advice.
Tips to prevent back pain from babywearing
There is a whole range of back pain that can plague us in our everyday lives - both with and without a baby. It is extremely important that you take good care of your upper body throughout your life, exercise it and be mindful of certain movements, especially when lifting or bending, which you do a lot with a baby. It’s easy to act without thinking when moving or carrying them but your back will thank you if you move more carefully.
Of course, we always recommend using an ergonomic baby carrier when you’re carrying your baby. This distributes the weight of your little one evenly across your upper body with well-padded and wide shoulder straps and waistbelts. Those with additional lumbar support also protects your lower back, the lumbar region, and, together with the connecting strap of the shoulder straps, helps you to stand nice and straight. Nevertheless, back pain can still occur with any baby carrier, which is why we will give you practical tips below on how to use a baby carrier correctly as well as some general back-friendly/protective tips.
1. Pay attention to your carrying position in the baby carrier.
Poor posture when carrying your baby in a baby carrier can put strain on the spine. Help avoid this by making sure baby is positioned correctly which will distribute their weight evenly and mean you can stand/sit correctly. When putting on the carrier, make sure that:
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Your baby is sitting high enough that you can kiss their head easily (most important for a younger babies)
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Their little legs are in the ‘M position’ (knees higher than the bottom). Doing a pelvic tuck can help achieve this.
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Your shoulders remain relaxed and you don't let them fall forwards
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Baby is sat straight and in the centre of the panel so their weight is evenly distributed and the carrier is tight enough to avoid slumping.
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The waist belt is worn correctly (right on your true waist, above your hips) and the shoulder straps sit flat on your shoulders, preferably not so close to your neck. This distributes the weight ergonomically and comfortably like a hiking rucksack and you feel less pressure under the shoulder straps.
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Your back strap is positioned directly across the middle of your shoulder blades.
To ensure that your baby carrier fits really well, we highly recommend finding a babywearing consultant / sling library near you. They can help you try on various different carriers to find the best baby carrier for back pain and then get the right fit for your carrier of choice. Or you can ask our customer service team for advice too.
2. A great baby carrier for back pain: a hip seat?
Do you carry your baby in your arms particularly often or is your little one at the age where they constantly want to be up with you then down again then up again? Then a hip seat could be a great choice for you. Because without a baby carrier, you automatically push your hips to the side so that your spine is loaded unnaturally one-sided, and you carry most of the weight on one foot. This doesn't have to be the case, because an ergonomic hip position can help:
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To keep your spine straight
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To take the strain off your shoulders and back
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To distribute the weight on your body
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To spread the weight evenly on your feet
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Enable you to lift baby up and down quickly in an ergonomic and back-healthy way
Make sure baby has good head and neck control and can sit unaided before you use a hip seat then enjoy how much better your back and arms feel using one!
3. Learning to lift correctly
Whether you’re picking them from the floor, from the car seat or from the cot - if you lift your little one incorrectly, your back can start to hurt over time. Here's how to do it correctly:
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Always lift using your knees, not from your back
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Keep your abdominal muscles and pelvic floor tightened
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Hold your baby close to your body for the whole movement
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Do not make any twisting movements while lifting your baby
4. Stretch and strengthen your core
A weak and untrained core, (i.e. abdomen, pelvic floor, hips, pelvis and lower back), is often the cause of back pain. So be sure to strengthen these important core muscles with gentle exercises such as:
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Postnatal exercises such as pelvic tilts or cat-cow stretching
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Back stretching exercises to release tension
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Yoga poses, e.g. child's pose or downward-facing dog
We recommend looking for a specific postnatal course or asking your midwife to signpost you to resources that can show you the right direction.
5. Heat or cold can help immediately
Cooling pack or heat pack? Which you should use always depends on what is causing the pain in your back (and other areas).
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The cold of a cool pack helps with inflammation or sharp pain.
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In the case of muscle tension, the soothing warmth of a re-heatable bean bag, hot water bottle or heating pad can help. But be careful: please don't get burnt!
6. Try massage and fascia roll
A gentle back massage or a foam roller can reduce or even completely eliminate painful knots and stiffness in the back and shoulder area.
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For pain in the upper back: gently massage the shoulders and neck
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For mid-back pain: use a Pilates roller to keep the thoracic (middle) spine flexible
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For lower back pain: stretch or massage the lumbar region (lower back).
Prevent back pain from babywearing
Just as important as relieving back pain is preventing back pain from occurring in the first place. With these helpful tips, you can protect your back:
Use an ergonomic baby carrier:
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Which is the best baby carrier for back pain? One that not only supports your baby, but also you with an ergonomic design. A poorly designed baby carrier puts unnecessary strain on your back and shoulders. All Ergobaby baby carriers certified and recommended by the Aktion Gesunder Rücken e.V. campaign for healthier backs and are designed to be back-healthy. The Omni Deluxe for example has lumbar support, thick padding and more - for comfort even in extensive carrying sessions. Whichever carrier you choose, make sure that it:
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Distributes your baby's weight evenly
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Has a lumbar support (great for larger babies and toddlers) and relieves your lower back
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Has comfortable and well-padded shoulder straps that do not cut into your back
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Allows the connecting strap of the shoulder straps to be adjusted to the centre of the shoulder blades
If you are unsure which baby carrier suits you best, take our baby carrier quiz. You're guaranteed to find your perfect match.
Strengthen your back and abdomen:
What helps with acute back pain is also essential for preventing pain - strengthening your core muscles or centre of the body! Because strong muscles also mean less back pain from carrying babies. Here are some exercises you could try incorporating into your daily routine. Just ten minutes a day can make a difference:
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Planks for the core
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Bridges for the lower back
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Reverse flys for the upper back and shoulder muscles
If you’ve never heard of these then don’t worry, a quick internet or Youtube search will show you exactly what to do or ask a postnatal fitness specialist to put together the right exercises for you!
Switch sides regularly
If you regularly carry your baby on one side of your body your muscles can become unbalanced, and your spine with them. Therefore, try to make sure that you:
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Sometimes carry your baby on the left, sometimes on the right
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Keep switching carrying positions
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Use a hip seat for additional support if baby has full head and neck control
When you should go to the doctor's surgery for back pain
If you experience slight back pain from babywearing, this can be completely normal. However carefully you do it, it puts a strain on your body, especially if it’s not used to the current weight of your child and you haven’t been training. However, there are a few symptoms (not an exhaustive list) that you should consult a doctor about:
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Severe pain that doesn't get better when you rest or take a break
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Numbness or tingling in your legs/or back
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Difficulty standing or walking
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Pain that gets worse over time
The best baby carrier for back pain?
Yes, being a parent is physically demanding. But you shouldn’t have to suffer! With the right posture, some muscle training and ergonomic baby carriers, you can avoid and get rid of this pain. If you want to know which is the best baby carrier for back pain, take a look at our Ergobaby shop. There you will find many different baby carriers and hip seats that are guaranteed to be comfortable - for you and your baby. Every carrier that we make is certified and recommended by the Aktion Gesunder Rücken e.V. campaign for healthier backs! And with some very small adjustments to your everyday life with baby, you can master it pain-free and concentrate fully on what is most important: cuddling, adventuring and just enjoying being with your little miracle.
While baby carriers are fantastic for mobility and closeness, depending on the adventure of choice you might want to be a stroller along too.
There are a LOT of baby stroller options on the market. So we understand how confusing it can be to choose the one that’s right for your family. Not only are there a variety of brands, but a variety of strollers that serve different purposes.
There are a few types of strollers on the market:
- Full-sized stroller: This is typically the stroller parents thing of buying for all its versatility.
- Lightweight or umbrella stroller:These compact strollers are perfect for on-the-go adventures.
- Jogging stroller: Designed for parents who want to combine fitness with outdoor adventures.
- Double stroller: Designed for parents with multiple kids, especially twins.
- Car seat carrier: These strollers connect to a specific car seat. We don't typically recommend these as they can be unsafe for baby and uncomfortable for parents who are pushing.
Learn more about the types of strollers and which one would be best for you.
Benefits of Bringing a Stroller
- Storage Space for Gear: Ample room for carrying all your essentials like a diaper bag, beach toys and more.
- Shade and Weather Protection: Built-in canopies to shield your baby from the sun when they are lounging.
- Options: If you have more than one kid, you can stroll with one and carry the other. Or, if you’re getting warm or your little one is getting fussy, you can switch up their position from stroller to carrier or vice versa.
Safety Tips for Strollers
- Ensure your stroller is in good working condition. Make sure buckles are still buckling and that there are no rips or holes that could compromise your baby’s safety.
- Use sunshades or bug nets to protect your little one’s skin.
- Securing the baby properly: always buckle up your baby for safety even if you think they are old enough to go without the buckle.