For many active moms, lifting is woven into daily life, picking up toddlers, carrying grocery bags, loading strollers into cars, or moving sports equipment from one place to another. These movements may feel routine, but they place significant strain on the body, especially the lower back.
To understand why back pain is so common among moms and what practical strategies can help prevent it, we spoke with Sameet Brar, a physiotherapy-focused wellness practitioner and the owner of Ignite Health Clinic in Brampton. Sameet works with many mothers experiencing physical strain and offered her insights on how physiotherapy principles can support safer, more efficient movement.
“Most moms don’t realize that they’re lifting the equivalent of a 30–50 pound weight several times a day.”
Sameet began by highlighting just how physically demanding parenting can be.
“A toddler might weigh 25 to 40 pounds, and moms lift that weight constantly, sometimes dozens of times a day,” she explains. “If someone had to lift that much repeatedly in a workplace, they would receive proper training. But moms often don’t get any guidance on how to lift safely.”
This, she says, leads many moms to unknowingly use mechanics that increase the risk of back pain or injury.
Why Back Pain Is So Common for Active Moms
According to Sameet, back pain often develops gradually, not from one major incident.
She points to several common patterns:
- Carrying children on the same hip
- Twisting while lifting
- Lifting from awkward angles (especially with car seats)
- Weakness in the core or glutes, often after pregnancy
- Tight hips from prolonged sitting or driving
- Repetitive bending throughout the day
“Strength isn’t usually the issue,” she says. “Moms are incredibly strong. But without the right mechanics or muscle balance, even strong people can develop pain.”
How Physiotherapy Principles Can Help
When asked how physiotherapy can help address these issues, Sameet emphasized assessment, education, and targeted exercises rather than any one-size-fits-all approach.
- Understanding the Root Cause
Physiotherapists often start with a detailed movement assessment.
“Back pain is rarely the true starting point,” she notes. “It’s usually a sign that something else, tight hips, weak stabilizers, limited mobility, is contributing to the strain.”
- Rebuilding Strength in Key Areas
Sameet explains that certain muscle groups play an especially important role in lifting safely:
- Deep core muscles
- Glutes
- Hamstrings
- Lower-back stabilizers
Strengthening these areas helps distribute weight more evenly and reduces the load on the spine.
- Learning More Efficient Lifting Techniques
One of the most valuable things physiotherapists do, she says, is teaching practical strategies for daily tasks.
“Small adjustments can make a big difference. For example, keeping a child closer to your body when lifting reduces the force on your lower back,” she says.
- Addressing Tension and Mobility
For many moms, tight hips, upper back stiffness, or reduced flexibility contribute to improper lifting mechanics.
“Improving mobility helps the body move the way it’s supposed to. When one area is stiff, another part, often the back, compensates.”
Sameet’s Top Tips for Moms Who Lift Every Day
Throughout the interview, Sameet shared straightforward tips that moms can apply immediately, without needing specialized equipment or long workouts.
- Keep the Weight Close
“Holding a child or object far from your body increases spinal strain. The closer it is, the easier it is on your back.”
- Avoid Twisting While Lifting
Twisting while carrying weight is one of the biggest contributors to back pain.
“Turn with your whole body, not just your torso,” she advises.
- Bend Your Hips and Knees, Not Your Back
Sameet encourages moms to hinge at the hips instead of rounding through the lower back.
- Strengthen the Core Regularly
Even a few minutes a day can make a noticeable difference.
“Core stability is essential for lifting, whether it’s a toddler or a grocery bag.”
- Stretch Tight Hips
Tight hip flexors and glutes force the lower back to work harder.
- Alternate Sides When Carrying Kids
“Always using the same hip creates imbalance. Switching sides helps keep the body aligned.”
- Pay Attention to Persistent Pain
Sameet stresses that ongoing pain shouldn’t be ignored.
“Pain is your body’s way of signalling that something needs attention. Early intervention prevents long-term issues.”
A Realistic Approach for Busy Moms
What Sameet emphasizes most is that protecting your back doesn’t require major lifestyle changes, just awareness and consistency.
“Moms already have a lot on their plates. The goal isn’t perfection, it’s small adjustments that reduce strain over time.”
She notes that physiotherapy principles can be integrated into everyday tasks, whether lifting a toddler, loading a trunk, or fitting in a quick evening workout.
“The body is resilient,” she says. “With the right habits and a bit of strengthening, most moms can move through their day with far less discomfort.”
These are great tips! I am always finding myself with mysterious back pain. Thanks for sharing!
I need to keep these in mind because my back does hurt at times. I do try to stretch throughout the day to help.
I’m definitely going to try focusing on that “keep the weight close” tip because I know I’m guilty of twisting and reaching when I’m wrestling that car seat.
I am not a mom yet suffer from back pain! The point about alternating sides when carrying kids or groceries to prevent imbalance is a really helpful, often overlooked, tip for everyday life.