Caring for Loved Ones Without Hurting Your Back

Hey there, and welcome back to the Optimal Chiropractic podcast. I’m Dr. Andrew,, and today we’re talking about something a lot of people don’t think about until it’s too late—how to protect your back while caring for others.

Whether you’re a parent lifting your child multiple times a day or you’re helping an elderly loved one get in and out of bed, caregiving often involves repetitive movements that can strain your spine.

Let’s start with parents—especially those with infants or toddlers. Kids need constant lifting—into car seats, cribs, bathtubs—and that repetitive motion, especially when done with poor posture or in a rush, can lead to back pain, muscle fatigue, or even injury.

Then there are caregivers for older adults. Helping someone stand, walk, or transfer to a wheelchair often requires not just strength, but proper technique. And if you’re not lifting correctly, you’re putting your spine at risk.

So what can you do?

First, get close. Whether you’re picking up a child or helping an elderly adult, keep them close to your body. The further away they are, the more strain it puts on your lower back.

Second, use your legs—not your back. Bend at your knees, not at your waist. Engage your core before lifting. It sounds simple, but this one habit can make all the difference.

Third, avoid twisting. If you need to turn, pivot with your feet instead of twisting your torso. Twisting while lifting is one of the most common ways people throw out their backs.

And finally—ask for help when you need it. You don’t have to do it all alone. Whether it’s using assistive devices for mobility or simply tagging in a partner to lift something heavy, teamwork can spare you a lot of pain down the line.

At Optimal Chiropractic, we see this kind of strain all the time. The good news is that chiropractic care can both treat and help prevent those aches and injuries. Through adjustments, we restore motion and alignment, reduce inflammation, and relieve pressure on your joints and muscles. And we always take the time to teach you strategies that work for your body and your life.

So if you’re feeling the strain from caregiving—whether it’s from cradling a toddler or supporting an aging parent—don’t ignore it. Take care of your spine so you can keep taking care of the people you love.

If you need support or just want to check in with how your body’s holding up, come see us at Optimal Chiropractic in West Fargo. We’re here to help. Until next time, stay healthy, and stay aligned.