Lifting Without Pain: Babies, Prams & Car Seats

Lifting Without Pain When Caring for Babies, Prams and Car Seats

If you’re feeling sore from the day-to-day reality of parenting, you’re not alone. Newborn cuddles and toddler wrangling are joyful—yet the bending, lifting and carrying that come with them can set off back pain, neck pain, shoulder strain, wrist aches and even sciatica. Add sleep deprivation, long feeds and lots of time spent hunched over prams and cots, and your body can start to feel like it’s running on empty.

The good news: there are practical ways to move that protect your body, and support available if discomfort has already taken hold. As a GOsC-registered osteopath in Angel, London, Jeremy at jjbosteopath.co.uk helps parents, carers and grandparents reduce pain, move with confidence and return to activities they value. This article shares evidence-informed tips you can use today, explains why lifting babies, prams and car seats can trigger pain, and outlines how osteopathy can help you feel better and stay active.

Why Everyday Parenting Lifts Can Hurt

Looking after little ones involves frequent, repetitive loads in awkward positions. Over time, these loads can irritate joints and soft tissues, especially if your body is healing from pregnancy or surgery, or if you’re not getting the rest you need.

Common factors that drive pain

• Repetition and fatigue: Dozens of small lifts (from cot to changing table, car to pram, floor to shoulder) add up. Fatigue reduces coordination and makes it harder to brace effectively, increasing strain on your back, hips and shoulders.
• Awkward angles and reach: Cots that are deep, car seats positioned across the body, and pram frames in a high boot often force a rounded back and twisted lift. Twisting and lifting together is a common recipe for back pain or a flare of sciatica.
• Postnatal changes: After pregnancy and birth, tissues are remodelling; the abdominal wall and pelvic floor may be deconditioned, especially after a caesarean. That doesn’t mean you’re fragile—just that progressive loading and smart technique matter.
• Static postures: Feeding or contact naps can lock you into a slouched posture for long periods. Neck pain and upper-back stiffness are frequent visitors, and jaw clenching from stress can bring on TMJ irritation or headaches.
• Uneven loads: Carrying a baby on one hip or hauling a heavy infant car seat on one side increases asymmetry and strain through the spine and pelvis.

What this can look like day to day

• Back pain when lifting the pram into the car, or when lowering a sleeping baby into a cot.
• Neck and shoulder tension after feeding, soothing or pushing a pram for long walks.
• Sciatica-type symptoms (buttock or leg pain) after twisting to reach the middle car seat or lifting a heavy car seat at arm’s length.
• Wrist and thumb pain from repetitive lifting and gripping—particularly common when baby gets heavier.
• TMJ/jaw pain from clenching during stress, night wakings or feeding.

How Osteopathy Can Help

Osteopathy is a patient-centred approach that combines hands-on treatment, movement education and personalised rehabilitation. For common musculoskeletal issues like back pain, neck pain and sciatica, manual therapy and exercise can help reduce pain and restore function. Osteopathy also addresses the practical realities of parenting—helping you tweak your lifting technique, set up your space and build resilience gradually.

Jeremy’s approach at Cura Rooms, Angel

As an Osteopath in Angel Islington, Jeremy works with many new parents and carers at Cura Rooms. His approach is:

• Evidence-informed and transparent: Clear explanations and realistic plans—no overpromising.
• Patient-led: Your goals come first, whether that’s pain relief, getting back to the gym or lifting the pram without fear.
• Practical: Expect real-world tips tailored to your baby’s routine, your car/pram set-up and your home environment.
• Collaborative: If needed, Jeremy can coordinate with your GP, pelvic health physiotherapists, or other professionals.

What treatment may include

• Hands-on techniques: Gentle joint mobilisation, soft tissue techniques, muscle energy and other approaches to reduce pain and ease movement. High-velocity techniques are only used with your consent and when appropriate.
• Movement coaching: Hip hinge, split-stance and breath strategies to protect your back and pelvic floor during lifts.
• Targeted exercises: Simple, progressive strength for back, hips and shoulders; core re-engagement; and pacing plans.
• Education: Understanding what’s driving your pain reduces fear and helps you move more confidently.

Real-world examples

• Back pain from car seat lifts: A parent struggling with sharp lower back pain each time they reached across the car. Small changes—loading from the curb side, stepping into the footwell, bringing the load close and exhaling on effort—reduced pain substantially within two weeks, alongside hands-on care and a brief strengthening plan.
• Sciatica after pram loading: A grandparent developed buttock-to-calf pain after twisting while lifting a folded pram into a high boot. Treatment focused on easing neural irritation, adjusting lifting set-up and graded strengthening for hips and trunk. Symptoms improved and stayed settled with a simple home routine.
• Neck/shoulder tension and TMJ pain from feeding: A new mum with neck ache and jaw pain linked to prolonged feeding positions and clenching. With posture options, rest breaks, jaw relaxation drills and gentle manual therapy, she reported better comfort and fewer headaches.

Practical Lifting Strategies You Can Use Today

These techniques are designed to help you lift safely without overloading your back and shoulders. They’re also kinder to your pelvic floor during the postnatal period.

Core principles for any lift

• Plan the path: Clear obstacles and set the receiving surface (cot height, car seat base, pram frame) ready before you pick up your baby.
• Use a split stance: One foot slightly forward, one back. This lets you hinge at the hips and keeps the load close to your centre of mass.
• Hinge, don’t hunch: Keep your chest open and sit your hips back rather than rounding through the spine.
• Bring the load close: The further the weight is from your body, the greater the strain.
• Exhale on effort: A gentle exhale as you lift helps brace your trunk without bearing down on the pelvic floor.
• Turn with your feet: Avoid twisting through the spine while carrying. Pivot or take small steps to face the direction you’re moving.

Car seat carrying tips

• Consider leaving the seat in the car: If practical, carry baby separately and click them into the installed seat rather than carrying a heavy infant seat by one handle.
• If you must carry the seat: Use two hands close to your body or a central carry against your torso, rather than one-sided at arm’s length.
• Loading into the car: Step one foot into the footwell, bring the seat close, hinge, and place it gently onto the base—avoid reaching across the car from outside.
• Protect your back: If your car is high or the boot deep, consider a small step or platform to reduce reach.

Pram and buggy handling

• Set handle height: Aim for elbows softly bent and shoulders relaxed. Too low or too high increases neck and back strain.
• Curb technique: Use the rear wheels first—tip back with a hinge, then roll up. Avoid yanking from your upper back.
• Loading the pram into the boot: Bring the pram as close as possible, use a split stance, exhale to lift and consider placing one end in first, then sliding the rest in to reduce the lift height.
• Lighten the load: Remove the seat, tray or accessories before lifting to make the frame easier to handle.

Cot, changing table and bath set-ups

• Raise the surface: Where possible, use a changing table that’s around hip height to reduce repeated deep bends.
• Cot technique: Drop the side if your model allows. Bring your hips close to the cot, hinge and lower with an exhale. If you’re post caesarean, consider a bedside bassinet early on to avoid deep reaches.
• Bath support: Use a baby bath at waist height or a bath kneeler to avoid overreaching.

Baby carriers and slings

• Choose comfort: Look for wide, supportive straps and a waistband that distributes weight to your hips.
• Alternate sides: If using a one-shoulder sling, switch sides regularly to avoid asymmetry.
• Check fit: A well-fitted carrier reduces the tendency to hunch and protects your neck.

Postnatal considerations

• Go gradual: Whether vaginal birth or caesarean, allow time for tissues to settle. Start with shorter holds, lighter loads and more frequent rests.
• Breath before brace: Practise 360-degree breathing and a gentle pelvic floor lift as you exhale for stability.
• Diastasis-friendly moves: Avoid breath-holding and heavy twisting early on; rebuild with controlled, progressive strength work.

Simple Exercises to Build Resilience

Done little and often, these can ease pain and build the strength you need for parenting tasks. Stop any exercise that increases pain beyond mild, short-lived discomfort, and seek guidance if unsure.

Daily mobility snacks

• Neck resets: Slow nods and turns, 5–8 each way, to relieve feeding tension.
• Thoracic opener: Seated or standing, hands behind head, gently extend over a cushion or the back of a chair, 5 reps.
• Hip hinge drill: With a broomstick along your back (touching head, mid-back, tailbone), hinge at hips keeping all three points in contact. 2 sets of 8.

Strength staples

• Sit-to-stand: From a chair, feet shoulder-width, exhale to stand, inhale to sit. 2–3 sets of 8–12. Hold baby only if safe and manageable.
• Split-stance Romanian deadlift (RDL): Back foot on toes, slight knee bend, hinge to feel hamstrings, exhale to stand. 2–3 sets of 8 each side, light weight or none.
• Row with band: Anchor a resistance band at chest height, pull elbows back, shoulder blades glide down. 2–3 sets of 10–15.

Core and pelvic floor-friendly

• 360 breathing: Hands around lower ribs, inhale to expand ribs and belly, exhale gently and feel pelvic floor lift. 5–8 breaths.
• Dead bug regression: On your back, knees bent, exhale and slide one heel away while arms stay steady, inhale to return. 2 sets of 6 each side.
• Side-lying clamshell: Knees bent, feet together, open top knee without rolling pelvis. 2–3 sets of 10–15.

Pain relief basics

• Heat for stiffness, cold for acute flare: 10–15 minutes can help, used sensibly and not directly on numb skin or healing wounds.
• Breaks and pacing: Alternate sides when carrying; do tasks in shorter blocks.
• Sleep support: Side-lying with a pillow between knees, or a small pillow under your bump postnatally, can reduce back strain. Even short naps count.
• Medication: Over-the-counter options may help; check with your GP or pharmacist, especially if pregnant or breastfeeding.

When to See a Professional

Many aches settle with a few simple changes. Book with an osteopath if:

• Pain hasn’t improved after 1–2 weeks of self-care.
• It’s interfering with lifting, walking, feeding or sleep.
• You’re worried or unsure how to exercise safely postnatally.
• You’re experiencing recurring sciatica, significant stiffness or headaches.

Seek urgent medical help (NHS 111 or emergency services) if you experience any of the following:

• New bowel or bladder problems, numbness around the saddle area, severe unrelenting back pain after a heavy lift.
• Chest pain, shortness of breath, or signs of DVT (calf swelling, warmth, tenderness).
• Fever, wound redness or discharge post caesarean or tear repair.
• Sudden, severe headache with neurological symptoms (vision changes, weakness).

What to Expect with Jeremy at Cura Rooms in Angel

If you’re searching for a registered osteopath near me or an Osteopath in Angel Islington, Jeremy welcomes you to Cura Rooms—conveniently located for families in Angel, Islington and nearby areas.

Your first appointment

• Listening to your story: Your symptoms, daily demands and goals guide the plan. If you’re pregnant or postnatal, we’ll discuss your birth history and any pelvic floor considerations.
• Exam and explanation: A movement and osteopathic assessment helps identify the key drivers of your pain. You’ll get a clear, understandable explanation before any treatment.
• Personalised care: Hands-on treatment may be combined with movement coaching and simple exercises. You’ll leave with practical tips you can use immediately—like how to lift the car seat without flaring your back pain.
• Safety and consent: You’re in control. Jeremy explains options and adapts techniques to your comfort level.

Follow-up and outcomes

• Short, focused plans: Many parenting-related pains respond well over a small number of sessions, combined with home strategies. Complex or long-standing issues may need a longer plan—always discussed openly.
• Holistic support: If useful, Jeremy can signpost to pelvic health physio, strength coaching or GP care.
• Family-friendly: Babies are welcome. Bring the pram or car seat if you want help practising real-life techniques in the clinic.

Why choose Jeremy?

• GOsC-registered osteopath: Professional, accountable care.
• Experience with parents and carers: Practical, empathetic support for the realities of family life.
• Local and convenient: If you’re looking for an Osteopath Angel London, Cura Rooms offers an accessible, calming space in the heart of Angel.

Osteopathy for Back Pain, Neck Pain, Sciatica and TMJ

Parenting tasks can aggravate many musculoskeletal issues. Osteopathy can help you manage them safely:

• Osteopathy for back pain: Hands-on care and active rehab to reduce pain and improve function, with specific coaching on pram and car seat lifts.
• Osteopathy for neck pain: Techniques to release tight muscles, improve mobility and optimise posture during feeds and screen time.
• Osteopathy for sciatica: Strategies to calm irritated nerves, adjust set-ups that compress or twist the lower back, and build hip and trunk strength.
• Osteopathy for TMJ: Jaw and neck treatment, stress management strategies and exercises to ease clenching-related pain and headaches.

Every case is unique. The goal is a plan that fits your life, reduces pain, and helps prevent recurrence.

Common Set-ups That Make a Big Difference

• Change car seat side: Load from the kerb side wherever possible to reduce overreaching into traffic-facing doors.
• Raise the pram handle: Keep shoulders relaxed; avoid hunching.
• Use a lightweight nappy bag: Cross-body strap or backpack design to distribute weight evenly.
• Step stool for high cars: Reduces awkward reach into SUV boots.
• Feeding nest: Support under baby and your arms to keep shoulders soft and neck relaxed.

Your Next Step

If you’re tired of wincing during lifts or worrying that every pram load will set off your back, consider a tailored plan with an Osteopath Angel London who understands the demands of family life. Jeremy at JJB Osteopath Cura Rooms combines hands-on care with real-world advice so you can move comfortably and confidently again.

Curious about what’s possible? Book an appointment or arrange a short call to discuss your situation:

Visit jjbosteopath.co.uk to learn more, check availability and book online.

FAQ

Is osteopathy safe after pregnancy or a caesarean?

Yes—osteopathic care is adapted to your stage of recovery and comfort. After a caesarean or perineal repair, techniques are gentle and avoid direct stress on healing tissues. Jeremy will discuss your birth history, assess what’s appropriate and work with your consent. He can also liaise with pelvic health physiotherapy if needed.

Can osteopathy help sciatica triggered by lifting the pram or car seat?

It can help manage symptoms and address contributing factors. Treatment often combines gentle hands-on techniques to calm irritated tissues, advice to adjust lifting set-ups, and progressive strengthening for hips and trunk. Many people notice meaningful improvement with this combined approach.

Should I carry my baby in the infant car seat?

If you can avoid carrying a heavy infant seat for long distances, that’s usually kinder to your back and shoulders. When possible, keep the seat installed in the car and carry your baby separately. If you do carry the seat, use two hands, keep it close to your body and avoid one-sided, arm’s-length carries.

How many sessions will I need?

It varies. Some new pains settle within 2–4 sessions plus home strategies. Longer-standing or more complex issues may take more time. Jeremy will outline a clear plan in your first appointment and review progress with you at each step.

A Gentle Invitation

If you’re searching for a registered osteopath near me who understands the realities of parenting, Jeremy is here to help. Whether it’s back pain, neck pain, TMJ or sciatica, you’ll receive a calm, practical and evidence-informed plan tailored to your life.

Book online at jjbosteopath.co.uk or visit Jeremy at Cura Rooms in Angel, London. Small, sustainable changes can make a big difference—starting today.