Moms of little kids are built differently. You carry toddlers on one hip, push strollers uphill with one hand, bend down for the fifth time in 10 minutes to pick up toys, groceries, or laundry baskets, and still manage to hold it all together.
The physical demands are nonstop. While you’re juggling meals, school drop-offs, diaper changes, and never-ending to-do lists, your lower back takes a beating.
A lot of moms push through it. You’re busy, and it’s hard to slow down. Compared to everything else on your plate, a little back pain feels like something you can live with.
But if left untreated, that discomfort can lead to complications like herniated discs, pinched nerves, chronic inflammation, or mobility problems that can persist long after your kids are out of diapers.
At SEPA Pain & Spine in southeastern Pennsylvania, we help people — especially busy, hardworking moms — get to the root of their back pain. Our team understands how physically taxing parenting can be, so we create treatment plans that work for your schedule and your lifestyle.
In this blog, we explain what’s causing your pain, what happens when you ignore it, and how to start managing it better.
Every time you lift your child, load a car seat, lean into a crib, or carry uneven weight on your hips, your lower spine and surrounding muscles absorb that load. If your core is weak, something that’s common after pregnancy, your back has to work even harder.
Over time, that leads to small injuries and inflammation that become chronic if not treated. These injuries can trigger nerve irritation, joint dysfunction, or even disc problems.
The problem isn’t that you’re doing something wrong; it’s that your body is overworked and under-supported.
Some soreness at the end of a long day isn’t unusual. But if you notice that your lower back hurts more often than it doesn’t, that’s a red flag. So is pain that spreads to your hips or down your legs.
If you find yourself avoiding certain movements, feeling stiff in the morning, or struggling to get comfortable at night, your back pain has likely become chronic.
It’s important to treat back pain before it starts affecting your posture and mobility long-term. When people adjust how they sit, stand, or walk to avoid pain, they often create new problems elsewhere, like neck stiffness, knee strain, or hip pain.
Start being more intentional about how you move. When lifting your child, bend your knees, keep their weight close to your body, and avoid twisting at the waist. Switch sides regularly when carrying anything to avoid straining one side of your body more than the other.
Also, pay attention to how you sleep. A mattress that’s too soft or worn out can increase back pain overnight. Try placing a pillow under your knees if you sleep on your back, or between your knees if you sleep on your side.
If you’re up for it, light core strengthening exercises can help. Workouts like bridges, pelvic tilts, or gentle stretches can start to build back support slowly. Remember to focus on stability, not intensity.
Heat or ice can help manage inflammation, and supportive footwear can ease pressure on your lower back during long days on your feet. But these changes only go so far. If the pain keeps returning or gets worse, it’s time to get professional help.
Being a mom of young kids is physically demanding. It takes strength, stamina, and constant movement. If you’ve been ignoring chronic lower back pain, it won’t just go away; that only makes it harder to treat later.
At SEPA Pain & Spine, we help you understand what’s causing your pain and how to fix it.
Contact us today to schedule a consultation at any of our offices in Horsham, Langhorne, Meadowbrook, Chalfont, East Norriton, or Limerick in southeastern Pennsylvania. You can also request one online here.
