Feeding
- Bring the baby to you, not you to the baby: use pillows or a feeding cushion to raise the baby to breast or bottle height so you are not hunching.
- Support your own back and arms; sit well back in a supportive chair with your feet flat or on a low stool.
- Alternate sides and positions so you are not loading the same joints every time.
Lifting and carrying
- Get close, bend your knees, and scoop with both forearms rather than gripping under the arms with your hands.
- Raise the cot base and the changing surface so you are not bending over, and drop the cot side to lift.
- Hold the baby close to your body and avoid twisting as you turn.
Equipment and carriers
- A supportive, well-fitted carrier spreads the load across your hips and shoulders and frees your hands; have it fitted and adjust the straps.
- Choose a pram or stroller with an adjustable handle height and an easy, one-hand fold.
- Set up a nappy-change station at waist height with everything within reach, so you are not reaching or twisting.
Bathing
- Use a baby bath support or a bath seat so you are not holding the baby up the whole time.
- Kneel on a cushioned mat beside the tub rather than bending over it, and set out everything you need first.
- Fill and empty the bath with a jug rather than lifting it full.
Car seats and travel
- Leave the car-seat base fixed in the car and clip the seat in, rather than carrying the heavy infant carrier by its handle.
- When you do carry the carrier, hold it in front with both forearms, close to your body, not swinging from one hand.
- Where you can, wheel the baby in the pram or wear them in a carrier instead of carrying the seat.
Protecting your back and wrists
The repetitive lifting of early parenting is hard on backs and wrists. Keep the wrists straight when you lift, share the heavy jobs where you can, and ask an occupational therapist to look at your set-up. A short assessment can make daily care noticeably easier on your joints.
