The "hold me, Mama" phase is real
Toddlers go through stretches where they want to be held every minute. That's sweet and completely normal. It's also 25 or more pounds, often on one hip, many times a day. If your core and pelvic floor haven't fully recovered from pregnancy, your low back and pelvis absorb much of that load.
Why it hurts
The hip jut. Propping a child on one hip shifts your pelvis to the side and loads one side of your back and pelvis much more than the other.
Core and pelvic floor still recovering. Even years after birth, these muscles may not be supporting you the way they used to.
Holding your breath when you lift. That pressure pushes down on your pelvic floor and strains your back.
Little recovery time. Unlike a workout, there's no rest day from parenting.
Easy changes that make a big difference
Switch sides on purpose. If you always use your left hip, practice the right.
Carry in front or on your back. A soft structured carrier spreads the load across your trunk.
Exhale as you lift. Breathe out gently as you pick your child up, like blowing out a candle. This helps your core and pelvic floor work together.
Squat or lunge to lift, don't bend and twist. Get close, bring your child to your chest, then stand.
Sit to snuggle. When your toddler wants to be held, offer your lap on the couch or floor.
Get them to climb. Let them climb up onto a step or the couch so you lift from a higher point.
Gentle relief at the end of the day
Try 5 minutes of simple movement after bedtime: child's pose with slow breathing, gentle knee rocking on your back, and an open-book rotation stretch on your side. If you have pain with these, stop and get checked.
When to see a pelvic PT
Come see us if pain lasts more than a couple of weeks, keeps coming back, or comes with leaking, pelvic pressure, pain with sex, or a belly that bulges or domes when you sit up. Back and pelvic pain after kids is often connected to the core and pelvic floor. That's exactly what we treat, whether you're 3 months or 10 years postpartum.
Chiro or PT?
Both can help. If adjustments give you short-term relief but the pain keeps returning, PT can help with the strength and movement side.
Book a visit
Call (651) 432-0250 or request an appointment. Your toddler and/or other kiddos are welcome to come along.
