Nobody warns you how physical the early years are. You lift a baby from the crib and haul a car seat across a parking lot. Then you stir dinner with a toddler on one hip.
Later, you kneel at a low table for an afternoon craft. By bedtime, your back, wrists and knees have done a full shift.
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Why Do the Baby and Toddler Years Strain Your Body?
Childcare is repetitive. You make the same lift, twist and carry again and again, often on little sleep. Add a new puppy alongside a toddler and the bending only multiplies. Kelly Henschen is a physical therapist at Ohio State Wexner Medical Center. She writes that "it's easy to strain a wrist, shoulder, neck or back" when single muscles carry too much weight.
Her guide for new parents also warns that these strains can get worse. Left alone, they have the potential to turn into muscle, tendon or ligament tears. That is a good reason to fix small habits early, before a twinge becomes a problem.
The good news is that most of the advice is simple. It comes down to how close you hold your child, which muscles do the work and how often you switch sides.
How Should You Lift a Child From the Floor or Crib?
Lifting is where many parents twist without thinking. Henschen's guide suggests these steps.
- Bend your knees, not your back. Squat or kneel down to your child's level first.
- Bring your child close. Pull them in toward your body before you lift.
- Use your legs and core. Let your legs, core and arms do the work, not your lower back.
- Keep your wrists neutral. Avoid bending or twisting your wrists while you lift or hold.
- Do not twist. Avoid twisting your back while you lift.
The same rules apply at the crib. Get your baby as close to you as possible before lifting them out.
What Is the Easiest Way to Carry a Car Seat?
An infant car seat is awkward to carry. Many parents grip it with one hand and let it swing at their side. Henschen advises against carrying it on one side or one-handed, which loads the wrist. She recommends these changes:
- Use two hands whenever you can.
- Carry it in front of your body rather than on one side.
- Loop your whole arm through the handle rather than lifting it with one hand.
Where the seat goes in the car matters too. Henschen notes that the American Academy of Pediatrics typically recommends the middle of the back seat when possible. Either side is considered safe, so you can choose the side that is easier on your body. A child passenger safety technician can help you check the setup.
What About Changing, Feeding and Craft Time?
The quieter jobs count as well, because you hold them for longer. Henschen's tips cover a few of them:
- Diaper changes: use a surface that lets you stand fully upright, not one that makes you lean forward.
- Feeding: sit upright with your shoulders back in a chair with plenty of lumbar support.
- Switching sides: alternate sides when feeding, whether you bottle-feed or breastfeed.
- Holding still: avoid holding any one position for a long period of time.
That last point helps with craft time. A Q tip painting session can keep you hunched over a low table for an hour. Swap between kneeling, sitting and standing, and stretch between projects.
Is Joint Pain Only a Problem for Older Adults?
Not always, although it does become more common with age. A National Center for Health Statistics data brief on arthritis looked at US adults in 2022. These were its main findings:
| Group | Diagnosed arthritis in 2022 |
| All adults 18 and older (age-adjusted) | 18.9% |
| Women | 21.5% |
| Men | 16.1% |
| Adults ages 18 to 34 | 3.6% |
| Adults 75 and older | 53.9% |
The brief also found higher rates outside big cities: 23.5% in nonmetropolitan areas, compared with 16.1% in large central metro areas.
So arthritis is far less common in younger adults, but it is not absent. Women also had higher rates than men. Joint pain that lingers is worth raising with a doctor at any age.
FAQ’S
Carrying on one hip is common, but always using the same side puts the load on one set of muscles. Ohio State's guide says to switch sides often so one side does not take all the load. Keep your core engaged and avoid locking your knees while you hold them.
Ohio State's guide suggests resting and icing the area for three days. If you still have significant pain or limited movement after that, contact your doctor. If you are unsure, a call to your doctor's office is a sensible first step.
The American Academy of Pediatrics typically recommends the middle of the back seat when possible. Either side is considered safe. Pick the position that lets you buckle your child in without twisting.
Yes, although it is less common in younger adults. In 2022, 3.6% of US adults ages 18 to 34 had diagnosed arthritis, according to NCHS. Joint pain that lasts should be checked by a doctor.
Your body is part of your family's daily routine, just like naps and snacks. Lift with your legs, keep your child close and switch sides often. Give yourself the same care you give your little ones, and get lingering aches looked at early.
How Do You Know an Ache Needs a Doctor?
Henschen suggests resting and icing the affected area for three days if you think you have hurt yourself. If you still have significant pain or limited movement after three days, contact your doctor.
Depending on severity, treatment may include physical therapy, at-home exercises, medication or even surgery.
For North Jersey families, the Lyndhurst office of Core Medical & Wellness is open Monday through Friday, 9:00 AM to 6:00 PM.
It names Dr. Richard Kang, Dr. Shelly Sharma and Dr. Jag Desai as lead providers.
It serves patients from Bergen, Passaic, Essex and Hudson Counties. Accepted network benefits vary by each physician, so call the office to confirm before booking.
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