What I Tell Every New Parent: A Paediatric Physiotherapist’s Guide to Baby Care
Becoming a mum is one of the most rewarding journeys you’ll ever take — but let’s be honest, it can also be physically and emotionally exhausting. As a paediatric physiotherapist, I often support families through those early years, and I’ve seen firsthand how small changes can make a big difference.
Becoming a mum is one of the most rewarding journeys you’ll ever take — but let’s be honest, it can also be physically and emotionally exhausting. As a paediatric physiotherapist, I often support families through those early years, and I’ve seen firsthand how small changes can make a big difference.
Here are some of my favourite practical tips and tricks to make motherhood a little easier on your body (and your mind).
1. Protect Your Back When Lifting
This first tip is for YOU, mama. You’ll be lifting your baby hundreds of times a day — from the bassinet/crib, the car seat, the floor, the stroller. Repetitive strain is one of the most common causes of postnatal back pain.
Try this:
- Bend at your knees, not your waist.
- Bring your baby close to your body before standing.
- Avoid twisting while lifting — turn your whole body instead.
And if the bassinet/crib mattress is adjustable, keep it at the highest safe level during the early months.
2. Feeding Position Matters More Than You Think (For You and For Baby)
Whether breastfeeding or bottle-feeding, many mums hunch forward without realising. Over time, this can lead to neck, shoulder, and upper back pain. It’s also not ideal to promote a deep latch from baby.
Quick posture reset:
- Sit back into your chair.
- Use pillows to bring baby to you — not you to baby.
- Keep your shoulders relaxed and feet flat on the floor.
- Try out different feeding positions: Football, cross cradle, cradle, sidelying etc!
- 3 simple things to remember when breast feeding: Nose to nipple, belly to belly and hand off the back of the head.
Your future self will thank you (and you might find a new favourite position to get a deep latch!)
3. Use a Milestone Tracker
Let’s be honest, you already have enough on your plate! Using a milestone tracker from a reputable website or provider takes the guesswork out of what you can be doing/working on with your baby at each stage of their development.
A favourite of mine is this CDC tracker that touches on Motor, Social, Cognitive and Language milestones all in one place: https://www.cdc.gov/act-early/milestones/index.html
Milestone check-ins can be done at your regular appointments with your family doc or pediatrician. You can also see a local pediatric physiotherapist who can go through gross and fine motor development in depth with you. This is one of my favourite types of appointments we offer at EPA for KIDS!
We check milestones at the following increments in the first two years of life:
- 3mos
- 4mos
- 6mos
- 9mos
- 12mos
- 15mos
- 18mos
- 24mos
4. Lower Your Expectations (Kindly)
This might be the most important tip. Motherhood is physically demanding because it’s constant. Lack of sleep affects coordination, strength, patience… everything!
Build in micro-rest:
- Sit when you can
- Move when it feels good to your body
- Accept help!!!
- Learn about local providers that can help support you (like all the great ones you’ll meet at Mom and Baby Palooza this year!)
Motherhood doesn’t require perfection — it requires support, awareness, and small, sustainable habits that protect both you and your baby. By lifting mindfully, feeding with good posture, keeping track of milestones, and giving yourself permission to rest and accept help, you’re setting the foundation for a healthier, more confident journey through those early years. Tiny adjustments truly add up. When you care for your own body and wellbeing alongside your baby’s development, you create a stronger, calmer, and more connected start for you both.
On Sunday, March 29, 2026 Eramosa Physiotherapy Associates in collaboration with the Preventative Health Awareness Movement will be hosting Mom and Baby Palooza this year. We have an incredible line up of local speakers that you can add to your support system! Click the link below to register for the event and for full event details. I hope to see you there!
