Becoming a parent can be really rough on your back.
All that time spent hunching while feeding, hunching while pushing the pram, picking up the car seat which appears to weigh 4 tonnes. And then on top of that, the baby really just wants to spend all their time in your arms, on your chest.
But blimey does it make your arms hurt!
How can someone that small feel that heavy?
A well fitting sling or carrier can really help take the load off. Carrying using a sling or carrier takes 16% less energy versus simply holding in arms. Across a whole day, this equates to the same calorific demand as breastfeeding – which is a huge energy saving!
Not to mention that by spreading the weight it really can save your arms and back from pain. In fact many physios, osteopaths and chiropractors recommend those with a history of back issues do invest in a carrier because it does spread the weight better than in arms alone, and because it provides gentle, progressive (as baby steadily grows!) strengthening for your core which helps strengthen your back over time.
Despite these advantages, many parents – particularly those with a history of a back pain or a weak back – remain nervous about using a carrier or sling because they are worried it will exacerbate or cause back pain. If this is a worry for you, here is what you need to know to carry baby safely and protect your back:
Fit is Everything
The key is to choose a sling or carrier that fits you well and to ensure that it is fitted well every single time you use it.
If it is well fitting, it will spread the weight evenly so that the baby feels surprisingly light and easy to carry. If it doesn’t fit you well, or if it has been fitted badly then it will focus the weight into one or two small places and these will rapidly get sore and achy or you’ll find yourself hunching or leaning to compensate and your back will rapidly feel it.
Think of it like running trainers. Different brands fit different foot shapes and running styles – my husband runs marathons and finding the right brand that suits his feet has made all the difference to him in terms of injury prevention and supporting him while he runs. But not only does he need to ensure he has trainers that suit his feet, he also needs to make sure he does them up properly every time he goes out for a run. If he left them too loose and then went for a run he’d get terrible blisters where the trainer chaffed as his foot moved around within it. Likewise, if he over tightened them he’d get sore points and more blisters where there was too much pressure in just one or two places and where blood wasn’t able to circulate properly.
In exactly the same way, it really matters not just what carrier or sling you use, but also how you use it.
Tiny differences in how you tighten and fit a baby carrier will make a HUGE impact on your comfort. Two days ago, I had a lady come with an Ergobaby Omni 360. She bought it as she had read that it was one of the best for parents’ backs and one of the best for baby in terms of positioning, but she couldn’t get it comfortable. She couldn’t wear it for more than 20 minutes without wanting to take it off.
We took a look together and we changed firstly the angle of the waistband on her and then how she was tightening the shoulder straps. Literally just those two things. The angle of the waistband was literally only a 5 degree change but it gave a better purchase onto her hips. Then the way she was tightening the straps was just a tiny tweak to the method of how to do it, but it allowed her to get the straps completely flush against her back herself without help. It sounds like nothing, but just 1 day later she texted me to say she’d worn the carrier on a full 2 hour walk and not even felt like she was carrying anything the entire time. She was ecstatic about the difference it had made and how much freer she felt knowing now she could go out with the carrier whenever she wanted for however she wanted.
She was also relieved that she didn’t have to buy anything new. She had assumed the carrier simply didn’t fit her and that I would tell her she had to buy something new. She had read the manual from cover to cover, and watched several YouTube tutorials before coming to see me but none of it had helped. While just 30 minutes of face to face support made all the difference. Helping people gain confidence with their own carrier is absolutely one of my favourite parts of my job. Whether in person or online via Zoom, that face to face real time help and feedback can really make a huge difference in helping someone get the most from their carrier and really become confident in how to adjust and use it in a way that supports them and fits their body best.
What are the best carriers for bad backs?
This is definitely one of the questions I have been asked the most over the last 7 years as a carrying consultant! I wish it was as easy as the best carry for bad backs is x. But in truth, we are all different. Tiny differences in the shape and slope of our shoulders and back, in our waist, chest and torso. Differences in how we weight bare, and in how we move our bodies and what seems “easy” versus what seems “hard” to us will all affect how a carrier will work for you personally and thus which one is best for you and your family.
That can seem really overwhelming, but the key is to try a few on and compare. A babywearing consultant can really help you with this because they will be able to listen to your needs, will be able to watch as you try carriers on, see how they sit on your body and use your feedback on how it feels combined with their product knowledge to quickly hone in on what does and doesn’t work for you. And thus what carriers will suit you best. As well as being able to ensure you are confident using and fitting whatever you choose. Likewise, if you have a carrier already they’ll be able to work with you to get the most out of it.
Over the last 7 years I have worked with clients with scoliosis, with frozen shoulders, with slipped disks, with pins in their back, with sciatica and a great many other conditions and issues. All of these people who have wanted to carry their little ones have been able to. Each time the answer has been different, but each time I have worked with them and together we have found the right answer for them personally.
If you are struggling with a sore back, or a carrier that doesn’t feel right, please do reach out for help.
Maybe it is that your carrier doesn’t fit you and there is a different option out there that will suit you better. Or maybe it is just that we need to tweak it and find your perfect fit. Eitherway, with some support you will be able to carry if you want to.
-Madeleine
Slingababy and Trageschule UK Certified Babywearing Consultant
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