Mom back: why mothers of toddlers get back pain, and what helps

By the Ima Wellness team · Updated 27 September 2026 · 3 min read

A toddler weighs more every month, wants to be picked up many times a day and rarely waits for you to lift properly. Over time this becomes a familiar ache across the lower back, and sometimes the upper back and shoulders too.

The habits that cause it

• The hip carry. Resting a child on one hip pushes that hip out and bends the spine to the side. Always using the same side makes it worse.
• Lifting from the floor with straight legs and a rounded back.
• Bending forward over a bathtub, cot, car seat and school bags.
• Never lying flat. The back muscles work all day and rarely rest fully.

What helps

• Switch hips deliberately, and use a carrier for longer outings so the weight sits centrally.
• Squat to lift: bend your knees, hold the child close to your body, then stand.
• Kneel beside the bathtub instead of bending over it.
• Lie on your back with knees bent for five minutes in the evening and let the lower back settle.
• Keep a gentle walk in your week. Movement helps a sore back more than rest alone.

Massages that help mothers

For the lower back and hips, a Deep Tissue (60 min, ₹1,599) or a warm Potli (60 min, ₹1,800) works well. If your shoulders take most of the strain, choose Back & Shoulder (45 min, ₹849). Many mothers book during nap time, and because the therapist comes to you, there is no babysitter to arrange. A wellness pack keeps sessions regular at a lower price.

Questions women ask

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