Nobody tells you that parenting is a physical job. It is repetitive, unpredictable and rarely done with good posture. Lifting from the floor, leaning over cots, carrying car seats, feeding in awkward positions and chasing a toddler all add up, and by the end of the day your back, neck and shoulders let you know about it. If that sounds familiar, you’re far from alone.
You’re not imagining it
In a survey of 525 mothers, most reported musculoskeletal symptoms linked to mothering and child care, including in the back (50%), upper shoulders (43%) and neck (26%), with lifting children identified as a specific activity contributing to symptoms [1]. A 2026 narrative review similarly concluded that carrying an infant alters the carer’s posture and is associated with pain in the lower back, upper back and shoulders [2]. Both sources have limits: the survey was self-reported and drawn from one country, and the review was narrative rather than systematic. Even so, the pattern matches what we see in clinic every week.
Why it adds up
It’s rarely one heavy lift that causes the problem. It’s the combination of load, repetition and awkward positions. Your baby gets heavier every month, but the number of lifts, bends and carries stays high. Add broken sleep, less time for your own exercise, and for many mums a body that is still recovering from pregnancy and birth, and tissues that once coped easily can become irritated.
What the evidence says helps
For persistent back pain, exercise is one of the best-supported treatments. A large Cochrane review of 249 trials found moderate-certainty evidence that exercise reduces pain more than no treatment, usual care or placebo [3]. A network meta-analysis found that all types of exercise were more effective than minimal treatment, and that people should be encouraged to choose exercise they enjoy so they stick with it [4]. These studies involved adults with chronic low back pain generally rather than parents specifically, but the principle applies: moving and strengthening usually beats resting and hoping.
Practical ways to ease the load
• Keep baby close and hinge from your hips and knees, pivot your feet instead of twisting.
• Swap sides when carrying on your hip, and choose a carrier that spreads weight across both shoulders and your hips.
• Bring baby to you. Raise change tables and prams to a comfortable height, and support your back and arms with pillows when feeding.
• Take a minute between tasks to roll your shoulders, lengthen your neck and stand tall.
• Build a few short strength sessions into your week, focusing on your upper back, shoulders, glutes and core.
When to see a physio
If pain is lasting more than a couple of weeks, disturbing your sleep, or limiting how you care for your family, it’s time to get it checked. A physio can identify what’s driving your pain, treat it, and give you a plan that fits around your life rather than adding to your to-do list.
Ready to get started? Book an appointment with our team at Physio Plus Cheltenham on 9553 7024 or at https://physioplus.com.au/near-me/cheltenham/and let’s build a plan that works for you.
2. Grobler B, Ellapen TJ. The association of infant carriage altered posture and musculoskeletal pain: a narrative review.
Indilinga: African Journal of Indigenous Knowledge Systems. 2026.
4. Hayden JA, Ellis J, Ogilvie R, et al. Some types of exercise are more effective than others in people with chronic low back
pain: a network meta-analysis. J Physiotherapy. 2021;67(4):252-262.
