The Hidden Physical Toll of Parenting: How Physiotherapy Can Provide Relief

Parenting is one of the most rewarding jobs out there, but let’s be real—it’s also one of the toughest, physically speaking. Whether you’re lifting a squirming toddler, carrying bags that seem to weigh a tonne, or just trying to get through the day without your back giving out, the physical demands of raising children are no joke. While we often talk about the emotional and mental aspects of parenting, it’s easy to overlook the toll it takes on our bodies. If you’re feeling the strain, you’re not alone—and physiotherapy might just be the solution you didn’t know you needed.

Physical Demands of Parenting

When people talk about parenting, they usually focus on the emotional rollercoaster that comes with it. But let’s take a moment to acknowledge the physical side of the equation. Parenting, especially when your kids are young, involves a lot of bending, lifting, carrying, and standing. These seemingly simple tasks can add up, leading to serious strain on your muscles and joints.

Lifting and Carrying Children

Anyone who’s ever tried to pick up a toddler knows just how challenging it can be on your back and arms. While they might not seem heavy at first glance, a squirming, unpredictable child can feel like lifting a small weight. Add in the fact that kids grow quickly, and what was once manageable becomes a full-on workout.

The same goes for carrying your baby in a car seat or lifting them in and out of the crib. Over time, these repetitive motions can cause muscle imbalances, soreness, and even injuries. The strain on your shoulders, neck, and lower back is real, and it can lead to discomfort if you don’t take care of your body.

Carrying Heavy Bags

Ah, the dreaded nappy bag (or diaper bag, if you prefer). It’s a parent’s constant companion, and let’s face it—sometimes it feels like you’re carrying everything but the kitchen sink. From diapers to snacks, extra clothes, and maybe even a small toy or two, the weight can really start to add up. Slinging a heavy bag over one shoulder might feel fine at first, but after hours of carrying it, your back can start to ache.

This is especially true if you’re juggling the bag with a baby in your arms or a toddler at your side. Your posture starts to suffer, and before you know it, you’re dealing with a stiff neck or a sore lower back.

Prolonged Standing

Think about the last time you spent hours on your feet without sitting down. If you’ve ever cooked dinner, run errands, or done anything around the house while looking after kids, you know how much standing can take its toll. The constant pressure on your knees, legs, and lower back from standing for long stretches of time can cause fatigue and discomfort, and if you’re not mindful of your posture, it can turn into chronic pain.

For parents, the physical strain is almost unavoidable, but it doesn’t have to be something you just live with. This is where physiotherapy comes in.

Role of Physiotherapy

Physiotherapy is often thought of as something for athletes or people recovering from serious injuries, but it can be a game-changer for parents, too. A physiotherapist can help you manage the strain caused by everyday parenting activities and can also teach you ways to avoid injury in the first place.

Preventing Strain with Proper Techniques

We turned to the experts at Applied Motion at Mount Hawthorn to learn how physiotherapy can help prevent strain and manage the physical demands of daily life. They shared that the first step in physiotherapy is learning how to move your body in ways that reduce strain. A skilled physiotherapist, like those at Applied Motion, will teach you proper lifting techniques to avoid unnecessary stress on your back.

For example, instead of bending at the waist to pick up your child or a heavy object, you’ll learn how to squat and lift with your legs. It may sound simple, but the team at Applied Motion emphasised that using the right muscles can make a world of difference when it comes to preventing injuries.

They also explained how physiotherapists can help you adjust your posture when carrying heavy bags or standing for long periods. Small changes, such as switching your bag to the other shoulder or using a more supportive baby carrier, can significantly improve your overall comfort.

Managing Existing Pain

If you’re already dealing with neck pain, back pain, or other issues from the physical demands of parenting, physiotherapy can help relieve that pain and speed up recovery. A physiotherapist can work with you to identify the root cause of your discomfort and create a personalised treatment plan.

You might need manual therapy to help release tension in tight muscles, or specific stretches and exercises to target areas that have become weak or stiff over time. If you’ve sustained an injury while parenting, physiotherapy can also speed up your recovery, so you can get back to your daily routine without having to worry about worsening the problem.

Building Strength for Long-Term Health

Physiotherapists don’t just help with short-term pain management—they can also help you build strength and flexibility for the future. They’ll guide you through exercises that focus on strengthening your core, back, and legs, which are essential for handling the physical demands of parenting. A strong core, for example, helps with everything from lifting your child to maintaining good posture while standing for long periods.

Strengthening exercises can also help prevent future injuries by improving your body’s overall stability and resilience. It’s like giving your body the support it needs to handle the demands of parenthood without wearing out too soon.

Real-Life Benefits of Physiotherapy for Parents

It’s easy to talk about the theory behind physiotherapy, but what about real-life examples? Plenty of parents have turned to physiotherapy for relief and have found it to be a lifesaver.

For example, take Emma, a mum of two young children who was constantly dealing with lower back pain from lifting her toddlers. After a few sessions with a physiotherapist, she learned proper lifting techniques and was given a set of exercises to do at home. Within weeks, she noticed a significant reduction in pain and felt more confident in her ability to handle the physical challenges of parenting.

Or consider James, who had been struggling with shoulder pain from carrying his baby in a car seat. After working with a physiotherapist, he learned how to distribute the weight more evenly and strengthen his shoulder muscles. Now, he’s able to carry his baby without discomfort, making those daily outings much more enjoyable.

These are just a couple of examples, but they show how physiotherapy can make a real difference in the lives of parents.

Practical Tips for Parents

You don’t need to wait until you’re in pain to start taking care of your body. Here are a few simple tips to incorporate into your daily routine to help prevent physical strain:

1. Use proper lifting techniques – Always squat down to lift, rather than bending at the waist. This will help protect your back.
2. Switch up the side you carry your bag on – If you’re carrying a heavy bag, try switching it from one shoulder to the other to avoid overloading one side of your body.
3. Take breaks from standing – If you’re on your feet for a while, take regular breaks to sit down or stretch your legs.
4. Stretch regularly – Incorporating a few stretches into your daily routine can help keep your muscles flexible and reduce the risk of injury.
5. Seek professional help – If you’re already feeling pain or discomfort, don’t hesitate to see a physiotherapist. Early intervention can prevent long-term issues.

Conclusion

Parenting is tough on the body, but with the right strategies and support, it doesn’t have to mean a lifetime of pain. Physiotherapy offers a practical and effective way to manage the physical demands of parenting, from lifting children to carrying heavy bags and standing for long hours. By learning proper techniques, managing pain, and strengthening your body for the long haul, you can stay healthy and enjoy the rewards of parenthood without the constant physical toll. So, if you’re feeling the strain, it might be time to give physiotherapy a try—it could make all the difference in how you feel.