Suhyun An Shares Chiropractic Tips for Parents Carrying Young Children

If you’re a parent of a young child, chances are you’ve felt it—that dull ache in your lower back, sore shoulders, or even a stiff neck after a day of lifting, holding, and carrying your little one around. It’s part of the parenting package, but it doesn’t have to be.

Suhyun An, a seasoned chiropractor who works closely with families, sees this kind of strain all the time. Her advice? A few small adjustments in your daily habits can protect your body and keep you feeling your best, because parenting is already demanding enough.

Why Lifting Kids Can Be Tough on Your Body

Let’s face it: toddlers don’t stay still for long, and picking them up isn’t just frequent—it’s awkward. You might lift your child from the floor, scoop them out of a crib, or carry them up the stairs. All of these movements, if done without good body mechanics, can add up quickly.

Back pain from lifting kids isn’t just inconvenient—it can lead to more serious problems if ignored. That’s why posture and technique matter more than most parents realize.

1. Bend With Your Knees, Not Your Back

One of the easiest ways to hurt your back is by bending from the waist when you pick up your child. It’s something most of us do without thinking.

Try this instead: Squat down by bending your knees and keep your back upright. Then lift your child using the strength of your legs. It might feel awkward at first, but your spine will thank you later.

2. Keep Your Child Close

The farther your child is from your body when you carry them, the more pressure you put on your back and arms.

Quick tip: Hold your child close to your chest, especially when moving around. This helps distribute their weight evenly and keeps your balance steady.

3. Switch Sides Often

If you always carry your child on one hip (and most of us do), you’re putting uneven pressure on your body over time.

Suhyun An recommends Alternating sides every so often. Or better yet, use a baby carrier that supports both shoulders and your lower back evenly.

4. Be Careful With Car Seats

Let’s be honest: car seats are heavy, and they’re shaped in the least ergonomic way possible. Lifting one from the back seat with your child inside can strain your shoulders and back.

A safer method: Remove your child from the car seat before lifting it out of the car. When you do lift, keep your movements slow and avoid twisting your torso.

5. Don’t Ignore Discomfort

We tend to brush off aches and pains as “just part of being a parent.” But pain is your body’s way of signaling that something needs attention.

If something feels off, don’t wait. A visit to a chiropractor who understands chiropractic care for families can make a big difference. They can help restore alignment and show you safe, effective ways to lift and move.

6. Stretch a Little Every Day

You don’t need a gym membership or a fancy yoga class—just five to ten minutes of stretching a day can improve your flexibility and posture.

Focus on: Shoulders, lower back, hips, and neck. You can even make it a fun part of your routine with your child. Think of it as self-care disguised as playtime.

Final Thoughts

Caring for a child is a full-body workout. But that doesn’t mean you must live with daily aches and pains. With the right habits and awareness, you can protect your body while still being there for your little one, every step of the way.

Dr. Suhyun An’s approach to chiropractic tips for parents isn’t about adding more to your plate. It’s about making small changes that have a big impact—so you can lift, carry, and cuddle without the constant strain.