Dealing with low back pain while parenting young children can be quite a challenge, especially during the busy summer holidays. As an osteopath here at Space|3 Wellness — and a mum of two under-fives myself — I know exactly how exhausting it is to balance your own recovery with the relentless demands of family life.
The good news is that you don’t have to avoid movement; you just need some practical strategies to help your back recover without irritating it further. Here are my top tips for managing back pain while keeping up with the kids.
1. Sneak in moments for movement
You don’t need an hour at the gym to make a difference. Grab any possible moment — even just one or two minutes — to do some stretching or tolerable strengthening exercises.
- Use distractions: put the telly on for the kids, or get them to exercise with you! They often love copying movements or counting your reps.
- My favourite moves: try simple forward bends, lying on your back and pulling your knees to your chest, gentle spinal twists, or pelvic tilts.
- Breathing is key: when doing gentle squats, inhale on the way down and exhale as you come up to make the movement easier on your body.
2. Work smarter, not harder
Make life as easy as possible by delegating tasks you don’t need to do yourself.
- Lighten the load: do whatever you can to make life easy. Get your groceries delivered, and take the bus instead of pushing a heavy buggy for miles.
- Carry your kids in a sling: if you need to carry your child, take the time to put them in a properly adjusted sling or carrier. It’s much kinder to your back than carrying them on your hip or giving piggybacks. Speak to a sling library to get fitted and trained — my favourites are Bonnie (@slinging_hugs) and Mel (@wrapahug_sling_library).
- Master the “split squat”: if bending is uncomfortable, try a split squat instead. Place one foot in front of the other, bend your knees and hips to get low, and push through your heels to rise back up.
3. Protect your back when lifting
Lifting is perfectly safe, but technique matters when you’re suffering. Always hold the “weight” — whether it’s a child or a heavy bag — as close to your body as possible. The closer it is to your torso, the lighter it feels. Gently squeeze your abdominal muscles and exhale as you lift to brace yourself and avoid irritating your back muscles.
4. Enjoy rest and hugs
Physical rest is vital for recovery. Try to go to bed a little earlier, or lie down on the floor or settee for a few minutes while the kids are occupied — the housework can wait.
Finally, don’t forget the power of connection. Your body produces natural painkillers like oxytocin and endorphins when you feel safe, happy and connected. Laughing with your kids and hugging your partner or children can actually help you feel better physically.
Watch: gentle movements to try
Ready to get back to feeling your best? If you’re struggling to manage your back pain, I’m here to help. Book a consultation with me at Space|3 Wellness in Highams Park for personalised treatment and a plan for your recovery. Book your osteopathy appointment here.