Do These Stretches and Exercises to Mobilize Your Spine
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Back Pain Strategies for Moms of Young Kids
Being a mom to young kids is a full-body workout every day. From carrying diaper bags and toddlers to nursing, bending over cribs, and endless cleanups, it's no wonder many moms experience back pain.
But just because it's common doesn’t mean you have to live with it.
Here are practical, physician-backed strategies to help manage and prevent back pain while keeping up with your little ones, courtesy of the International Spine, Pain & Performance Center team in the D.C. Metro and Southwest Virginia area.
Take a moment as our team shares some easy stretches and gentle movements you can try to keep your spine moving freely and comfortably.
1. Lift like a pro
It’s no secret: moms do a lot of lifting. How you lift, though, can make a big difference when it comes to your spine health.
Use your legs — not your back — when picking up your child. Squat down, keep your back straight, and lift close to your body. Avoid twisting while lifting.
2. Check your posture
Whether you’re nursing, holding a baby, or scrolling during nap time, posture matters. Slouching — or hunching over a baby while you change their diaper — only adds pressure to your spine and muscles.
Consider these tips to improve your posture:
- Keep both feet flat on the ground and use pillows to support your back and arms during feedings
- Place your baby changing station at waist height to reduce bending during diaper changes
- Use the adjustable handles on your stroller to set them to the right height
In addition to these strategies to improve your posture, don’t forget to maintain good posture while you sleep. It’s tempting to doze off on the couch after a long day of caring for children, but sleeping in a chair or on the couch can lead to neck pain and a sore back.
Instead, make it a priority to get to bed properly on a supportive mattress and in a position that aligns your spine for restful, pain-free sleep.
3. Build core strength
Your core stabilizes your spine, but your shifting center of gravity can put a lot of strain on your back during pregnancy. 70% of pregnant women experience back pain.
After pregnancy, the back pain can continue. Weak core muscles can add to more strain on your back. After your baby is born, talk to your OB-GYN about when it's safe for you to resume postnatal exercises to rebuild core strength.
Even a few minutes a day of gentle core work can make a difference.
Bonus: The same core-building exercise that supports your back can also help with post-partum urinary symptoms.
4. Prioritize sleep
We know that the adage "rest when the baby sleeps" is easier said than done. But restorative sleep is when your body repairs inflammation and muscle strain.
Sleep deprivation can increase your pain sensitivity. Give your spine a fighting chance with quality rest.
Avoid staying up late for "me time" and get to bed at a decent hour each night.
5. Don’t push through the pain
Persistent or sharp back pain isn't just a normal part of motherhood. If the pain lasts more than a few weeks, interferes with your daily life, or radiates down your legs, it’s time to seek help.
How we can help when back pain lingers
At International Spine, Pain & Performance Center, we understand the physical toll that motherhood can take. Our team offers personalized solutions — from physical therapy and spinal injections to advanced interventional pain treatments — to help you feel strong, mobile, and pain-free.
Motherhood is hard, and back pain shouldn’t make it harder. Book an appointment today in Washington, D.C., Arlington, Virginia, and Pulaski, Virginia, and reclaim your strength.
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