How To Avoid Back Pain When Pushing A Pushchair

How To Avoid Back Pain When Pushing A Pushchair

How To Avoid Back Pain When Pushing A Pushchair

Are you a parent or caregiver who often experiences back pain when pushing a pushchair? Don’t worry; you’re not alone. Many individuals struggle with discomfort and back strain while manoeuvring a pushchair. However, there are steps you can take to avoid this pain and make your experience more enjoyable.

This article will provide practical tips and techniques to teach you how to avoid back pain when pushing a pushchair. By maintaining proper posture, engaging your core muscles for support, and positioning your arms correctly, you can alleviate strain on your back and reduce the risk of developing discomfort.

Additionally, we will discuss the importance of taking regular breaks and stretching to relax your muscles and choosing a pushchair with ergonomic design features that promote better alignment and comfort.

So, let’s start making your time pushing a pushchair pain-free!

#1 Choosing a Pushchair with Ergonomic Design

Opting for a pushchair with ergonomic design elements can greatly enhance your comfort and overall experience while navigating daily activities with your child. 

When choosing a pushchair, look for features such as adjustable handlebars that can be customised to your height. This will help you maintain proper posture and prevent unnecessary strain on your back. You can also ask a pram specialist for advice on what type best suits your needs. 

Additionally, consider a pushchair with a good suspension system that absorbs shocks and provides a smooth ride for you and your little one. This feature can significantly reduce the impact on your spine and lower back, minimising the risk of developing back pain.

Another important aspect to consider is the weight of the pushchair. Look for lightweight models that are easy to manoeuvre and lift when needed. A heavy pushchair can put excessive pressure on your back while pushing or lifting it, leading to discomfort or injury.

Moreover, make sure the pushchair seat is well-padded and provides adequate support for your child’s posture. This will keep them comfortable and ensure their weight is evenly distributed in the stroller, reducing strain on your back.

By selecting a pushchair with ergonomic design features, you can enjoy outings with your child without worrying about back pain interfering with these special moments.

#2 Maintaining Proper Posture

When pushing a pushchair, it’s important to maintain proper posture to stand tall and avoid straining your back.

Start by standing with your feet shoulder-width apart and facing forward. Keep your knees slightly bent and engage your core muscles to support your spine. Avoid slouching or leaning over the pushchair, as this can strain your back unnecessarily.

Next, make sure to keep your shoulders relaxed and pulled back. This will help distribute the weight evenly throughout your body, preventing excessive pressure on the lower back. Remember to align your head with your spine, avoiding downward or upward tilting. This will promote a neutral position and reduce neck and upper back tension.

Additionally, pay attention to how you grip the handle of the pushchair. Hold it at waist level with a comfortable grip, ensuring that both hands are evenly placed on each side. Avoid gripping too tightly, as this can cause muscle fatigue in your arms and shoulders, leading to potential discomfort in the back.

Maintaining proper posture while pushing a pushchair protects your back from unnecessary strain and discomfort. Remember these tips whenever you stroll with your little one and enjoy a pain-free experience!

#3 Engaging Core Muscles for Support

You can provide vital support by engaging your core muscles while manoeuvring a pushchair. Your core muscles include your abdominal, back, and pelvic floor muscles. These muscles work together to stabilise your spine and maintain proper posture.

When you push a pushchair, engaging these core muscles is important to prevent straining your back. To engage your core muscles, stand tall with your feet hip-width apart. Imagine pulling your belly button towards your spine as you gently tighten your abdominal muscles. This will activate the deep, stabilising muscles of your core.

Keep your back straight as you push the pushchair, and avoid leaning forward or slouching. Use the strength of your core to support the weight of the pushchair and maintain balance. Additionally, remember to breathe deeply and evenly as you push the pushchair. This will help relax any tension and prevent unnecessary strain on your back.

By engaging your core muscles throughout the entire process of pushing a pushchair, you can reduce the risk of developing back pain and maintain good posture.

#4 Positioning Your Arms Correctly

To ensure proper positioning and effective manoeuvring, place your arms in the correct position while handling a pushchair. Start by bending your elbows at a 90-degree angle and keeping them close to your body. This will help distribute the weight evenly and reduce strain on your back.

Avoid locking your elbows or extending them too far out, as this can put unnecessary pressure on your joints. Next, grip the handlebar firmly, ensuring your palms face downwards (pram gloves can help you with this!). This grip will provide better control and stability while pushing the pushchair.

Keep your wrists relaxed and avoid tensing up, which can lead to discomfort or injury over time. Remember to maintain a good posture by standing tall and engaging your core muscles for support.

By correctly positioning your arms, you can push the pushchair smoothly without straining your back or causing unnecessary pain.

#5 Taking Regular Breaks and Stretching

Regular breaks and stretching help alleviate any discomfort or strain from using a pushchair for an extended period. It’s important to give your body some rest and relief by taking breaks now and then.

Stand up, walk around, and stretch your legs to prevent stiffness and muscle fatigue. You can also try the following techniques to relieve any tension in your back further:

  • Upper body stretches: Roll your shoulders backwards and forwards, lift your arms above your head, and gently twist from side to side to loosen up the muscles in your upper back.
  • Lower body stretches: Lunge forward with one leg while keeping the other straight behind you to stretch out your hip flexors. Bend forward at the waist with both legs straight to target the hamstrings.

Additionally, it’s beneficial to incorporate some gentle exercises into your routine that specifically focus on strengthening the core muscles that support your spine. These exercises can include pelvic tilts, abdominal contractions, and gentle back extensions.

Remember that prevention is key to avoiding back pain while using a pushchair. By taking regular breaks, stretching regularly, and incorporating core-strengthening exercises into your routine, you can significantly reduce the risk of experiencing discomfort or strain in your back.


In conclusion, following these simple tips can teach you to avoid back pain when pushing a pushchair. 

Taking care of your back while pushing a pushchair is essential for your comfort and overall well-being. So, remember to implement these strategies to ensure a pain-free experience while strolling with your little one.

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