How to Safely Pick Up Your Baby from the Cot

As a new parent, you’re constantly lifting, carrying, and bending to care for your baby. While these movements are part of the daily routine, improper technique can lead to strain or injury, especially in your back, shoulders, and pelvic floor. At Instinct Health, our Women’s Health Physios help mums learn safe techniques to protect their bodies while caring for their little ones. Here’s how to safely pick up your baby from the cot.

Why Proper Technique Matters When Lifting Your Baby

Postnatal bodies are still recovering from the physical demands of pregnancy and childbirth. Lifting improperly can exacerbate issues like:

• Lower back pain.
• Pelvic floor dysfunction.
• Diastasis recti (abdominal separation).
• Shoulder and neck tension.

Using the right technique not only prevents discomfort but also builds strength and confidence in your movements.

Step-by-Step Guide to Safely Lifting Your Baby

1. Prepare Your Body
   • Stand close to the cot with your feet shoulder-width apart.
   • Ensure your core is engaged and shoulders relaxed.
   • Avoid twisting or reaching from awkward angles.
2. Bend at the Hips and Knees
   • Lower yourself by bending your knees and hinging at your hips.
   • Keep your back straight—imagine your spine forming a straight line from your head to your tailbone.
3. Use Both Hands
   • Place both hands under your baby, ensuring a firm and secure hold.
   • Avoid relying on one arm or twisting your torso as you lift.
4. Engage Your Core and Pelvic Floor
   • Take a deep breath and exhale as you lift your baby, gently drawing in your core and pelvic floor muscles for support.
   • Use the strength of your legs to stand back up, keeping your baby close to your chest.
5. Move Smoothly
   • Avoid jerky or sudden movements.
   • Stand fully upright before turning or walking away from the cot.

Tips for Postnatal Recovery and Strength

1. Incorporate Strengthening Exercises
   • Strengthen your core, pelvic floor, and leg muscles with exercises like squats, bridges, and gentle Clinical Pilates movements. Our Women’s Health Physios can guide you through a personalized program.
2. Adjust Cot Height
   • If possible, use an adjustable cot to minimize how far you need to bend. Lower the mattress height as your baby grows and becomes more mobile.
3. Take Breaks
   • Avoid prolonged periods of standing, bending, or lifting without breaks. Rest and stretch to prevent stiffness.
4. Listen to Your Body
   • If you notice pain, discomfort, or weakness while lifting, consult one of our Women’s Health Physios for tailored advice and support.

When to Seek Professional Help

If lifting your baby causes persistent pain or if you’re recovering from a specific postnatal condition, it’s essential to seek professional guidance. At Instinct Health, our Women’s Health Physios specialize in postnatal care, helping mums move confidently and pain-free.

Stay Strong and Supported

Caring for your baby shouldn’t come at the cost of your comfort and health. Book an appointment with a Women’s Health Physio at Instinct Health today, and let us help you build the strength and techniques needed for everyday parenting tasks.