"Babywearing hurts your back", "but he's too heavy for the baby carrier!"... How many times have you heard these phrases? These are perhaps fears that you yourself have at the idea of starting physiological babywearing with your child.
However, with physiological carrying, these concerns are often unfounded . In reality, this method is one of the most suitable for protecting your back , while offering optimal comfort to your baby.
Whether you are an experienced parent or you are considering embarking on the babywearing adventure, it is normal to have questions about back pain. Don't panic! Physiological babywearing, when done correctly, respects the anatomy of the baby as much as that of the wearer. We explain why and how to adopt it with complete peace of mind.
Misconceptions about babywearing and back pain
Fears about babywearing are common, especially among new parents, who worry about carrying their baby for long periods of time and damaging their backs. The idea that babywearing can cause back pain is one reason why some parents are hesitant to try this practice, even though many health professionals recommend it.
Among the preconceived ideas about carrying , we often hear:
1. Carrying a baby all day is necessarily bad for your back : in reality, with a well-adjusted physiological baby carrier , the weight of the child is distributed in a balanced way, thus reducing the strain on the wearer's back. It's better for your back and for your baby than carrying him directly in your arms!
2. Physiological baby carriers are too complicated to use correctly : it depends on the model... At Studio Romeo, our credo is precisely to offer you means of carrying that are super practical and easy to put on, so that physiological carrying is a pleasure for you every day.
3. Babywearing is only suitable for the first few months when my baby is light, after that, my child will be too heavy : physiological babywearing, when done well, allows you to carry older children without overloading your back, thanks to optimal weight distribution. It is possible to carry your child up to 3 years old, sometimes more.
Properly performed babywearing does not hurt your back, quite the contrary! Its main objective is to help distribute the baby's weight on the carrier's back and to ensure your comfort as well as theirs. With the right type of babywearing (adapted to your baby's age and weight) and the right babywearing positions , you can say goodbye to back pain and hello to the benefits of babywearing .
The importance of understanding physiological carrying
To reassure yourself, it is essential to understand what physiological carrying is. Unlike other carrying methods, physiological carrying is designed to respect the baby's natural anatomy while protecting that of the wearer.
The basic principle is simple: by ensuring a balanced distribution of the child's weight and adopting an ergonomic posture , physiological carrying considerably reduces the risk of back pain.
When done correctly, it not only allows you to carry your baby comfortably, but also prevents muscle tension and back pain.
In addition to being good for morale, physiological carrying does not pose any danger to your back: why deprive yourself of it?
How is babywearing more comfortable than a stroller or arm carrying?
Baby carriers and slings are the most comfortable means of carrying, both for you and your baby. They are excellent alternatives to the stroller , which is often too bulky for daily travel and likely to cause back pain.
When handling a stroller, parents easily tend to lean slightly forward to give it momentum. During long walks or over a long period of time, back pain can occur due to these movements.
Why should you avoid carrying your child directly in your arms?
When you pick up your child, the baby's weight acts as a lever and the wearer adopts so-called "compensation" positions: he arches his back, forces his pelvis to rest the baby's weight on one hip. The problem with these compensations is that they misalign the spine and can cause back pain of varying severity depending on the frequency and duration of carrying.
The advantage of the physiological baby carrier is that it allows the baby's weight to be distributed correctly on both shoulders of the wearer, who keeps his back straight. Thanks to this posture, the spine remains straight and pain is reduced. Holding your baby as close as possible to you (against your chest and stomach) also helps reduce the compensation effects.
When to start carrying to avoid pain?
There are some baby carriers, such as slings , that can be used from birth . They adapt to the natural position of babies and help them grow healthily. It is also a great way to gradually get your body and muscles used to carrying your baby.
Yes, you will need to develop some muscles in your back to make carrying even more comfortable! But I promise you won't regret it: developing these new muscles can be useful for many other moments in your life!
For the mother's body, this stage is like an extension of pregnancy : the body has already become accustomed to carrying the weight of the baby. By starting babywearing early in the postpartum period, you continue to develop your back and abdominal muscles gently, when your child is light. This way, babywearing begins naturally and without difficulty .
And the same goes for dads! Although they may not have had the joy of getting their bodies used to the presence of a lively little being during pregnancy, starting babywearing as early as possible will help them gradually get used to the weight of the newborn and create irreplaceable close bonds with their baby.
How to avoid back pain with baby carriers?
All bodies are different. Adjustable baby carriers are therefore recommended to adapt the carrying to your body shape (and not the other way around). To start, I advise you to avoid preformed baby carriers, which are less adjustable than Sling wraps for example.
In a sling, the fabric allows for better load distribution and adapts to the baby's morphology. It allows you to adjust the length and height of the sling to keep your baby as close to you as possible and adapt its positioning to your sensations.
Distribute the weight of the child in a baby carrier
One of the main benefits of physiological carrying is its ability to distribute your baby's weight evenly across your body.
Unlike other carrying methods that concentrate the weight on one area, physiological carrying distributes the load across your entire back, shoulders and hips.
When you install your baby carrier, remember to check that the bands of your Duo baby carrier or the straps are properly installed on both of your shoulders, that the fabric is flat on your back, and does not distort the installation. Also check that the fabric is well stretched and supports your baby: this will slightly alleviate the pressure on your shoulders.
By carrying your baby this way, you create optimal support that allows for extended carrying sessions without discomfort , even as the child grows and becomes heavier.
How to correctly position your baby in the sling
Whatever the means of carrying, one essential rule applies: install the baby correctly . It is a matter of his safety and your comfort.
Proper positioning of your baby is crucial to ensure comfort and to protect your back.
In physiological carrying, the baby is placed in a so-called "M" position, where his knees are higher than his hips , forming a 90-degree angle, while his back is slightly rounded.
This natural position respects the baby's anatomy and avoids any excessive pressure on the baby's joints and the wearer's spine.
Keep in mind that the closer the baby is to you, the less back pain you will have .
If you follow the instructions correctly, both in the positioning of the straps or headbands on your shoulders and in adjusting the child's M-position , you will find over time the optimal position for you and your child. A well-installed baby means a well-distributed weight and a back that thanks you!
Adapting carrying to your child's age
And to best protect your body, we advise you to favor back carrying from 6 months of your child, as allowed by the Up&Go model . This does not mean that carrying on the stomach is banned, simply that it should be a little less frequent to relieve your back and prevent you from arching your back while being pulled forward.
Finally, if you have any doubts about how to install your baby in the baby carrier, do not hesitate to consult a babywearing instructor . The latter is there to guide you and answer your questions in a friendly manner. (And what's more, a consultation is offered for any purchase of a Studio Romeo baby carrier 😉 )
Some tips to avoid back pain while carrying
We've already covered several points to avoid babywearing pain, but here are some bonus tips:
Most important of all: listen to yourself !
If you feel pain , it is because your body is trying to send you a message. Listen to it, do not ignore the signs it may send you. If you feel discomfort, take a break . If this discomfort manifests itself too often, consult your doctor or book a workshop with a babywearing instructor.
Although babywearing is a very safe method, some back problems will never be compatible with carrying a child against your stomach for too long: you may need to make some adjustments to adopt this practice if you wish! A health professional will be able to advise you on the solutions that exist, do not hesitate to ask for help.
Choosing the right physiological baby carrier
Choosing the right physiological baby carrier is essential to prevent back pain. It is important to consider several criteria before making your selection.
First of all, your baby's age plays a crucial role: some baby carriers are specifically designed for newborns, while others are more suitable for older babies and toddlers.
Comfort should also be a priority: make sure the carrier offers adequate support for your child's hips and spine, as well as enough padding for your shoulders and back. If you're in pain, you'll quickly give up on the idea of carrying your child (and we understand why!). So put the odds in your favor up front.
Remember to check what adjustments are possible on the baby carrier model you choose. A baby carrier that can be easily adjusted to suit you and your baby's body shape will allow for better weight distribution over time.
Adopt the correct posture when carrying
Good posture is essential to avoid back pain.
Start by making sure the baby carrier fits your body properly: it should be tight enough to hold your baby close to you, but not so tight that it compresses your shoulders or back.
Keep your back straight and avoid leaning forward or backward when carrying your baby. If you must bend, bend your knees rather than arching your back, as when carrying a heavy load. Keep your weight on both legs: your body should feel balanced.
These simple adjustments can make a big difference and prevent muscle tension from developing.
Alternate carrying positions
Changing your carrying position regularly is a great way to prevent back pain.
By alternating between front, back or hip carrying , you avoid continuously using the same muscles, which reduces the risk of muscle fatigue and pain.
Front carrying is often preferred for newborns, while back carrying becomes more practical as your baby grows and gets bigger. Each position has its benefits, and by varying your postures, you allow your body to better adapt, while providing your baby with a varied and stimulating carrying experience.
If you use a Sling , remember to change the carrying shoulder regularly . Indeed, these slings are very practical but still have their limits: it is an asymmetrical carrying method that places the load on one shoulder at a time. This is not a problem for daily and relatively short use, but as soon as you use it for more than a few hours, you could feel fatigue in the shoulder. To do this, do not hesitate to change shoulders from time to time or to use it only for short periods.
Strengthening your back for carrying
Strengthening your back is a great strategy to prevent pain while carrying.
Targeted exercises can help strengthen your back, shoulder, and core muscles to better withstand the strain of carrying. Core exercises, such as the plank, are particularly effective. Lower back strengthening exercises can help support your spine.
It is also advisable to practice regular stretching to maintain muscle flexibility and avoid stiffness. By incorporating these exercises into your daily routine, you will be better prepared to carry your baby without difficulty.
Carrying a baby is not so different from a gentle sports workout: you are using your muscles for a longer or shorter period of time. Don't hesitate to practice these stretches after putting your baby down to relieve the pressure on your muscular system: your body thanks you in advance!
Let’s recap: how can I carry my baby without back pain?
As a parent, you have enough on your plate without worrying about avoidable muscle pain .
So let’s take stock together of the main things to remember from this article:
- Non-preformed baby carriers are preferable: they adapt more easily to the morphology of the child and the parent and optimize the comfort of everyone. They are preferable to the stroller and the arms because they allow you a more comfortable and more respectful position of the spine.
- It is important to choose a baby carrier that is suitable for your use (daily, hiking, short trips, etc.). Depending on how you will use it, not all products are equal. Be careful that the model chosen is also suitable for the age and weight of your child.
- Listen to your body!: respecting your body, listening to your health, means not pulling on the rope when it lets you know there is a problem. You can relieve it with regular stretching exercises , but if you feel that the pain is persistent, consulting your doctor or an osteopath is preferable.
- If you have any doubts and/or need help, you can take part in a workshop with a babywearing instructor : she will be there to guide you with kindness. Here, there is no judgement, just mutual assistance and the desire to do well. She is also the perfect person to answer your questions on the subject and give you advice based on her years of practice!
Now you are informed to start babywearing with complete peace of mind without worrying about back pain! We wish you lovely moments of complicity with your baby ;)