Babywearing is a great way for you and your little one to be close and connected while you get things done. Babywearing should feel supportive, not stressful. When done incorrectly, babywearing can lead to neck, mid-back, and lower back strain. Proper positioning, weight distribution, and carrier fit are key to keeping both mom and baby comfortable.
Here are some tips so you can enjoy the benefits of babywearing without the discomfort:
- Make sure the carrier is properly adjusted to fit your body and the baby's body. Your carrier should be tightened enough that your baby doesn't slump or pull you down. Slouching forces your spine to compensate for the weight.
- Distribute the baby's weight evenly across your hips and shoulders. The baby’s weight should rest high on your torso (close enough to kiss). Ensure waistbands sit on your hips (not your soft abdomen) and shoulder straps are centered rather than digging into your neck. Wearing your baby too low pulls your center of gravity forward and causes strain to your low back and shoulders.
- Use a carrier with padded straps and an adjustable waistband to take weight off your shoulders.
- Adjust the baby's position frequently to avoid strain on any one area.
- Take breaks and switch sides often to avoid fatigue.
- Keep in mind to adjust the carrier as your baby grows.
- Use a carrier that can support the baby's head and neck properly, especially for newborns.
- Try different carrying positions and find the one that is most comfortable for you and the baby.
- Use a carrier with lumbar support to help alleviate lower back pain.
- Take time to practice and get comfortable with the carrier before using it for extended periods of time. Start with 10 to 20-minute sessions to build up your muscle endurance and allow your baby to get used to the carrier.
The Takeaway
Proper babywearing should protect both your body and your baby. Always wear the carrier high and snug on your chest so you can kiss the top of your baby's head. Adjust the straps so weight distributes evenly across your hips. To protect your back, bend at the knees, not the waist. Never bend over at the waist or bend forward while babywearing because it creates a massive strain on your back and risks the baby shifting dangerously in the carrier. Always squat down to pick up items. The most optimal hip positioning for your baby is called the "M" shape or "froggy legs." It ensures that your baby's bottom is resting lower than their knees, and their thighs should be supported up to the knee joint. This spread-squat or jockey position helps prevent hip dysplasia and provides ergonomic comfort for both of you.
Check out the infographic below for a quick reference on proper babywearing tips and how to protect your spine during those early months.
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