Can Baby Carriers Cause Back Pain?
Do baby slings hurt your back? No, they shouldn't. A well-made baby carrier should not cause you back pain. Well-fitted slings will hold your baby high and snug and keep them in an ergonomic position. If you experience any twinges in your back, and you don't have any pre existing issues, then it's usually a sign that your carrier is not correctly fitted to you and your baby.
How to stop your baby carrier hurting
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Height - check your baby sits nice and high. In a front carry they should be “close enough to kiss” and their head should rest, beneath your chin, on the hard part of your chest.
In a back carry, generally, the most comfortable position is to wear your child quite high, as this works best with your centre of gravity. To achieve a high position move the waistband as high as possible. This may mean, with younger babies that the waistband is positioned on your ribcage. - Tight - if you have any slack this will cause your baby to sit further away from you and cause issues. Check for any slack and tighten where necessary.
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Ergonomic positioning - if the sling or carrier used holds baby in a natural, wide squat, position this helps to distribute their weight comfortably across your body.
Find out more about safety and positioning in a baby carrier
What is the best baby carrier for back pain?
Woven wraps
Woven wraps are the most comfortable way you can carry your little one. They come in a variety of sizes and can be tied in many different ways, so you can choose exactly what feels most comfortable for you. This also makes them perfect for carrying children of all ages. The way they wrap around you and your little one allows the fabric to mould to your body shape while evenly distributing your child’s weight; making carrying them close an overall comfortable experience.
Ring Slings
People are often wary of ring slings as they are a one shouldered sling. However, ring slings are easy to use and perfect for round the house and quick ups and downs. All parents find themselves carrying their little ones in arms but over an extended period of time this can cause discomfort. Carrying a baby in arms on your hip can cause you to push your pelvis out to the side, which can lead to misalignment and back issues. The use of a ring sling can help support their weight evenly and comfortably, and avoids the strain on your spine and joints.
Full Buckle Baby Carriers
A full buckle soft structured carrier should support your baby provided it fits you both well and is correctly adjusted. Full buckle carriers are often popular as they are quick and easy to use but there is less adjustability in a buckle carrier compared to a wrap or ring sling. It’s important to ensure that all the straps sit comfortably on your body.
It is often assumed that a carrier with lots of structure, padding and back support will be the best to minimise any back issues, but this isn’t always the case. Although this type of carrier works well for some, often less padding and bulk allows the carrier to mould round you. This type can allow you to settle baby in a high, tight position which works in-line with your centre of gravity.
Half Buckle Baby Carriers
Half buckle baby carriers, such as the Oscha Cairis carrier, can be a great option as they mimic both a full buckle and a woven wrap. It has a buckle waist and tie shoulder straps. The fabric straps remove any element of digging that you may experience with webbing straps. They can be spread for extra support and mould round you like a woven wrap, adding to your comfort.
Troubleshooting tips - how to make your baby carrier comfortable
A good carrier is one that will feel supportive and comfortable, it should not be painful. However there are some tweaks that might help. If you are experiencing issues try these adjustments for each type of sling.
Why Does My Woven Wrap Hurt?
Most of the issues can be linked to your baby not sitting at quite the right height or your wrap not being tight enough. Carrying your baby “close enough to kiss” is always a good guide when front carrying.
Tighten the wrap strand by strand as you secure your baby. This helps in evenly distributing your baby’s weight and prevents any slack, which can lead to strain on your back. Adjust the fabric across your back and shoulders, and make sure the wrap isn’t twisted. Spread the fabric evenly across your shoulders and back. A common mistake is having the wrap bunched up, which can lead to discomfort.
When back carrying remember that different back carries work best at different heights. For example, a ruck back carry is a high carry and the top of your baby's shoulders should be at the same height as yours. The top rail of the wrap should run in a straight line from your baby to you.
When doing a Double Hammock back carry your baby should sit lower, so the top rail of the wrap runs in a straight line under your arm.
A double hammock with a woven wrap
How can I stop my ring sling hurting my shoulder
A common error with ring slings is to have the rings in the wrong position. They should sit comfortably on or slightly below your collarbone. If they’re too high or too low, it can throw off your centre of balance and cause discomfort.
Always make sure the fabric is spread evenly over your shoulder and across your back. A well-distributed sling will prevent concentrated pressure on one spot.
Just like with woven wraps, tighten the ring sling in small sections. This ensures the sling supports your baby evenly and reduces strain on your back.
Get some tips for the comfiest ring sling carry
Why Does My Buckle Carrier Hurt My Back?
The most common reason for discomfort with a full buckle baby carrier is the straps not sitting comfortable. You can either wear your straps ruck sack style or crossed, depending on your carrier.
How to adjust the ruck sack style straps:
- Adjust and pre-clip the connecting strap at a comfortable height, usually between your shoulder blades
- Loosen the shoulder straps and slip the straps over your head then tighten
How to adjust cross straps:
- Reach behind you for the opposite strap and pull it straight down, then across your back and click into the buckle. The aim is for the straps to sit wide on the shoulder and to cross between your shoulder blades.
- Tighten the straps by feeding the slack round to the buckle, adjusting where the strap sits if necessary.
A pelvic tuck can help bring your baby into a spread squat position which helps distribute their weight, making it easier for you to carry them.
Check your carrier correctly fits your child. If they're getting too big for it, consider sizing up to a toddler or preschool size for better ergonomics, more support, and greater comfort for both you and your child.
How Can I Make My Half Buckle Baby Carrier More Comfortable?
Half buckle carriers offer flexibility, so don’t be afraid to adjust the fit until you find what’s most comfortable for you.
If you feel discomfort, try adjusting the straps around your back and shoulders.
You can follow the above video for cross straps to help you.
A pelvic tuck will also help ensure that your little one is in the most ergonomic position. You can spread the passes under their knee pits to help fully support their legs in the M position.
An Oscha Cairis Half Buckle Carrier
Whether you’re using a woven wrap, ring sling, full buckle, or half buckle carrier, the key to avoiding back pain is ensuring that your carrier is properly fitted and adjusted. Take the time to practice and make small adjustments as needed. Remember, babywearing should be a comfortable and enjoyable experience for both you and your baby. With the right fit, you can carry your baby with ease, keeping them close and keeping your back pain-free.
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