Pain-free Babywearing: Easy Tips to Make your Back Tension-free もっと抱っこをしよう!お母さんが楽になる、抱っこのポイント

Published on: February 13, 2020

Need to hold your child every day? Then you’re familiar with the stress on your shoulders and lower back that it causes. In Bangkok, a baby carrier is frequently used because of the heavy traffic and narrow roads. So how can we hold our child with less pain and stress?  


By Makiko Iwasaki / Translated by Hanae Matsumura [日本語記事へ]


Holding your child is continual work from the moment the baby is born. I remember the moment when I held my baby in my arms for the first time — he was soft and warm — I tried to be as gentle and careful as possible wondering if I was doing it in the right way.


However, this happy act can be accompanied by some problems — the pain in shoulders and lower back is the most popular one. Many of us don’t have opportunities to learn how to correctly carry a baby even though we usually learn how to give a bath or feed the baby. This lack of knowledge results in shoulder and lower back pain or even tenosynovitis. Here are some tips to alleviate the tension.  


Stand with the support of your inner muscle

First, stand straight and put your weight equally on the soles of your feet.

Second, fix your pelvis. Place your hands on both the front and back sides of your pelvis, and sway back so that the pelvis tilts forward.

Then upright your body so that the pelvis comes in a neutral position. Do you feel that your ears, shoulders, waist, and ankles are aligned straight? If yes, congratulations! You are standing in an ideal way, using the support of your inner muscle. Maintaining this posture can alleviate lower back pain.  


Hold the baby at your center of gravity

The next step is to find the best place to hold your baby. The key is finding your center of gravity. It is usually placed around the navel, that is, in the pelvic area (the exact position differs slightly depending on the person). If you are using a baby carrier with a waist belt, adjust it so that the hip of your baby comes to your center of gravity.


There’s also a center of gravity for the upper body — it is near the solar plexus. If the backside buckle of your baby carrier is adjustable, move it down. When the backside buckle comes on the back of your neck, you have to support the weight of your baby only on your shoulders, which can cause shoulder pain. By moving down the buckle, the weight is distributed to the entire back plus shoulder bones, giving less tension on your shoulders.


Lastly, fasten the adjusting belts so as not to leave it loose (but not too tight). Generally, you can carry heavy stuff more easily when you hold it close to you compared to holding it further from your body. That goes the same with babies; place your baby closer to you.


The same can be said when you carry your baby without a baby carrier. The essential points are the center of gravity, position (height) of the baby, and closeness. Remember them when you feel pains on your lower back or shoulders.


And what we mustn’t overlook — is your child feeling comfortable? Check it from your child’s face or mood, and try to find the best position while talking to your child. And don’t forget to adjust the length of your baby carrier’s belts as the child grows!


In Japan, they used to warn that “if you hold your baby too much, the baby will become unable to feel comfortable without being held.” I think it differently. Holding a baby is one of the many communication methods with a baby. It has a soothing effect on both child and parent. By feeling each other’s skin, warmth, and heartbeat, we can make a stronger parent-child bond while relaxing our body and mind. Furthermore, the benefits of babywearing include: positive-mindedness, perseverance and increased curiosity from the mental point of view, and warming up your body and enhancing the immune system from the physical point of view.


Lastly, I do not think a child can be too old to be held by his/her parents. My 7-year-old daughter says that she feels so nice and pleased when I hold her near. I would like to continue holding my child as long as I can, even if it’s only for a short period each time.  




文:岩崎 槙子  




抱っこの悩みで最も多いのが『肩や腰の痛み』。 出産後、沐浴や授乳指導はあっても、抱っこの仕方を教わる機会はないため、抱っこで肩や腰が痛く、腱鞘炎で辛い思いをするママが多いようです。 では、どうしたら負担を軽減できるのでしょうか。  














抱っこ紐を利用する時も、素手で抱っこする時も、意識をする点は同じです。 重心、赤ちゃんの高さ、密着を意識して抱っこしてください。腰の痛みなど気になった時に、思い出すと楽になりますよ。  








About the Author

Makiko is an accredited instructor of “baby dance,” a therapy program born in Japan in which parent dances while holding a baby for relaxation (for both parent and child) and exercise. She has held workshops for more than 2,000 people in Bangkok and Japan to spread the pleasure and advantages of holding a child.

日本ベビーダンス協会 1級認定ベビーダンスインストラクター 娘の寝ぐずりに悩みを抱えていた時に出会ったベビーダンスに魅了され、インストラクターの資格を取得。日本・バンコクで延べ2000人以上のママ・パパ・赤ちゃんにベビーダンスを通して、抱っこの楽しさやメリットをお伝えしています。

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