How to Protect Your Back While Lifting Kids, Groceries, and More

Posted by: Reform Physical Therapy in Injury Prevention on July 25, 2025

Back pain is one of the most common reasons people seek physical therapy—and it doesn’t always start with a big injury. Sometimes, it’s the everyday things like lifting your toddler, carrying a heavy grocery bag, or bending awkwardly to pick something up that add up over time.

At Reform Physical Therapy, we help people move smarter to prevent pain before it starts. Here’s how to protect your back in real life—without overthinking every step.

1. Use Your Legs, Not Your Back

It’s classic advice for a reason: bending at your knees and hips helps take the strain off your spine. When you squat down instead of rounding your back, you let your strong leg muscles do the heavy lifting.

Try this: Before you lift something, plant your feet shoulder-width apart, squat down by bending your knees (not your waist), and keep your chest lifted.

2. Keep the Load Close to Your Body

Whether you’re lifting your child or a full laundry basket, the farther the item is from your body, the more strain it puts on your lower back. Keep the item close to your center and avoid twisting as you lift or carry.

3. Avoid the “One-Hip Carry”

You know the move—propping a kid on one hip while you cook dinner or walk across a parking lot. It may feel convenient, but it causes an imbalance in your spine and hips over time.

Try this instead: Use both arms or wear a carrier to evenly distribute weight. If you do carry on one side, alternate often.

4. Engage Your Core (Even Just a Little)

You don’t need six-pack abs to support your spine. Lightly activating your deep core muscles helps stabilize your back and protect against strain.

A simple tip: Gently pull your belly button in toward your spine (without holding your breath) as you lift or bend.

5. Take Movement Breaks

If you’re standing, lifting, or sitting for long periods—especially as a parent or busy adult—your muscles fatigue. Little breaks to stretch, shift your weight, or walk around can make a big difference.

6. Know When to Ask for Help

Lifting a couch? Wrangling a tantrum-y toddler and a 40-lb stroller at once? Some jobs aren’t meant to be solo. Give yourself permission to ask for help—and protect your back in the process.

Final Thoughts

Protecting your back doesn’t require fancy equipment or rigid rules. Just a few smart strategies, done consistently, can help you feel stronger, safer, and more in control of your body.

Already feeling the strain? Reach out to Reform PT for a personalized evaluation. A few sessions can help you correct your movement patterns, reduce pain, and feel your best again—whether you’re lifting groceries or grandkids.