Becoming a parent comes with many new joys — and a few unexpected aches, especially the pain from carrying a baby.
If you’ve noticed your neck and shoulders feeling tight, sore, or even burning after days of feeding, lifting, and carrying your growing baby, you’re not alone. These kinds of aches are incredibly common for new parents, and thankfully, there are ways to relieve & even prevent them.
Caring for a baby involves lots of repetitive movements and awkward positions, such as:
➡️ Lifting your baby (and bending over a cot or car seat repeatedly).
➡️ Carrying your baby — often on one side or with poor posture.
➡️ Feeding — whether breastfeeding or bottle feeding, many parents hunch forward.
➡️ Pushing prams, wrangling capsules, and changing nappies on low surfaces.
Over time, these actions can strain the muscles of the neck, shoulders, and upper back. The added fatigue and interrupted sleep that come with parenting also reduce your body’s ability to recover.
Research shows that people caring for young children have an increased risk of musculoskeletal pain, particularly in the upper back, lower back, neck, shoulders, and wrists (Whitaker et al. 2013, Sanders and Morse, 2005, Grant et al. 1995).
📍 Aching or burning between the shoulder blades
📍 Stiffness in the neck, especially when turning your head
📍 Tingling or heaviness in the arms (from nerve irritation)
📍 Headaches starting at the base of the skull
If left unchecked, these aches can become more intense and longer-lasting — but the good news is they’re usually very treatable.
At Boroondara Osteopathy, we often help parents with these kinds of postural and overuse injuries. Our gentle, hands-on techniques can:
✅ Release tight muscles in the neck, shoulders, and back
✅ Improve mobility in the spine and ribs
✅ Reduce nerve irritation and improve circulation
✅ Teach you simple strategies to lift and carry more safely
We can also advise you on stretches, strengthening exercises, and baby-handling tips to prevent pain from returning.
Small adjustments to how you lift, hold, and feed your baby can make a big difference.
Being sore is not just “part of parenting.” You deserve to feel comfortable and strong while caring for your little one.
👉 Book an osteopathy appointment today and let’s help you move and feel better — so you can focus on enjoying your time with your baby.
References:
Whitaker, R. C., Becker, B. D., Herman, A. N., & Gooze, R. A. (2013). The physical and mental health of Head Start staff: the Pennsylvania Head Start staff wellness survey, 2012. Preventing chronic disease, 10, E181. https://doi.org/10.5888/pcd10.130171
(https://pubmed.ncbi.nlm.nih.gov/24176085/)
Grant, K. A., Habes, D. J., Tepper, A. L. (1995) Work activities and musculoskeletal complaints among preschool workers, Applied Ergonomics, Volume 26, Issue 6. https://doi.org/10.1016/0003-6870(95)00057-7
(https://www.sciencedirect.com/science/article/pii/0003687095000577)
Sanders, M.J. & Morse, T. (2005) The Ergonomics of Caring for Children: An Exploratory Study. Am J Occup Ther, Vol. 59(3), 285–295. doi: https://doi.org/10.5014/ajot.59.3.285
Resources:
Some great ergonomics tips from Ohio State University’s Wexner Medical Center: https://wexnermedical.osu.edu/our-stories/injuries-to-avoid-as-a-new-parent
A video on lifting ergonomics by the Pediatric Home Service:
Another video from WebMD on lifting ergonomics:
https://www.webmd.com/parenting/baby/video/posture-holding-baby
Breastfeeding ergonomic tips from the Australian Breastfeeding Association: Positioning – how to hold your baby to breastfeed https://www.breastfeeding.asn.au/resources/positioning
