How to Pick Up a Child Safely Without Hurting Your Back

If you’ve ever tweaked your back while bending to lift your child, you’re not alone. Ironically, it’s not always the heavy lifting that causes injuries. More often, it’s the everyday motions (like picking up a toddler) that can trigger pain or strain in your lower back.

This guide will help you understand how to lift properly and reduce your risk of back injury during routine parenting tasks.

Why Improper Lifting Causes Back Injuries

Most people know they’re supposed to lift with their legs, not their back, but few apply it consistently. Over time, bad habits like rounding your spine or hinging at the waist can overload weak back muscles. Eventually, that “one time” you lift the wrong way leads to a painful setback.

The issue isn’t usually one single movement. It’s repeated improper lifting that catches up with you. Building better habits now can help prevent serious injuries later.

Proper Lifting Technique for Picking Up a Child

Here’s a step-by-step guide to safely lift your baby or toddler from the floor or crib:

1. Stand close to your child with your feet shoulder-width apart

2. Bend at your knees and hips, keeping your back straight

3. Engage your core muscles for support

4. Use your legs to push yourself upward as you lift

5. Hold your child close to your body to minimize strain

Avoid twisting or turning your torso while lifting or carrying. If you need to turn, pivot your feet instead of twisting your spine.

Common Lifting Mistakes That Strain Your Back

• Rounding your shoulders and spine

• Reaching forward with straight legs

• Twisting while lifting or holding weight away from your body

• Ignoring signs of fatigue or tightness in your back or core

Even lightweight objects like diaper bags, car seats, or children’s toys can cause trouble if lifted repeatedly with poor posture.

Strengthening Your Back to Prevent Injury

A strong back and core can reduce the risk of injury during lifting. Regular exercises that improve flexibility and muscle control (such as yoga, bodyweight squats, and core stabilization movements) can make a big difference over time.

If you’ve experienced repeated back pain, consider consulting with a chiropractor or physical therapist for a custom rehab plan.

Want to see the correct lifting technique in action? Dr. Brent Wall walks through how to lift a child safely in our video linked above.

Have questions about back pain prevention or family-friendly spinal care? Give us a call any time at (801) 823-3112. We’re here to help.