It’s funny when I had first kid I remember how tough it was around 6 months lugging them all over the place. Then I remember after having the second,how much easier it was carrying him around after dealing with a 3 year old for the last 3 years
Facts!! Im learning this right now! Hes 25lbs, has no coordination (runs into everything, thankfully baby proofed the house early), and has only one speed: go.
Foam roller - remember that simpsons episode with Homer throwing people on the barrel to fix their backs? Basically that, but smaller. Allows you to squeeze the knots out of the muscles. Recommended.
Somewhere to hang from - hang down from a bar or something, feet off the ground. Then try to sort of kick / swing your legs in a way that would twist your lower body to one side and then the other. Use inertia. Feels real nice after having your back do effort. "Decompression hangs" might be the keyword in english.
Resistance bands - no clue why.
What will really help save your back is proper form. As a minimum, go on youtube and search how to pick things up properly. Better yet, go to a physio and ask them "how do I not break myself". They will understand what you're asking.
Oh, and engage your core. There are very few movements the human body can do that do not benefit from having your core engaged. No, you do not engage your core enough in daily life. Not unless you've been doing calisthenics or martial arts for a decade or so.
tl;dr - no need to save your back if it's not broken in the first place. Avoid messing your back up, it makes everything worse.
Funnily enough, I did martial arts for roughly a decade, so I do engage my core, and am fortunate to have done proper lifting training with a professional dead lifter for work.
But as a tall man I still find my back aching, especially after a weekend with the kids. I also spend most of the day bent over a table due to work so I doubt that helps lol
Okay so to note, Im 6’4 who maintains a lean physique at about 210lbs. I have had bad back issues for most of my life since I broke my hip when I was a kid. One of the biggest things that helped me was stretching everyday afterwork. Just 10-15 minutes of static and Dynamic stretches and my body would recover faster, my longevity increased and performance in daily tasks.
I recommend doing both dynamic and static stretches for your upper and lower body. All you need is your body. Dynamic stretches involve active movements that stretch the muscles and static stretches involve stationary movements that stretch the muscle
A foam roller is an essential for any tall man. You wont regret it, just don’t overdo it because you can. After I do my dynamic and static stretching I will roll out my back to relieve myself of any tweaks/kinks or stressors im still feeling after stretching.
Something to hang from is reference to anything you can hang your full body weight from to release tension from the back. You’re essentially doing dead hangs but the key factor is being completely relaxed and hanging straight through. This means no bending knees or activating your lats for pull ups, a dead hang just using grip strength.
Finally are the resistance bands, these are used in line with dynamic stretching for upper body. Can also use on lower body but they can help stretch areas that you cant reach such as areas between your lats and traps, strengthening shoulder joints, scapula, overall flexibility. If you want an actual stretching routine to follow, send me a DM and I can write one up for you. I am a former personal trainer with lots of experience
I have four under 9. My advice: Forget the rolling, the stretching, the sprints. Learn how to properly deadlift and squat heavy like your life depends on it, including proper bracing. You are probably hurting because you are weak and using bad form. Wish I figured this out like 10 years earlier.
Same dynamic as how my first kid had diaper rash but my fourth literally has never had it. Skill issue.
It’s almost a joke at this point, but you really have to try to implement this even if it looks silly sometimes. Once your back really starts hurting and glues you to bed, the kneeling for doing everything won’t look so silly.
As a 6'4" 34 y old of a 7 month old. I feel this. I went back to working out. Not just to get in shape (which is just the plus) but to make sure I didn't injure myself just from picking my kid up. Squats are your friend because at my height, it's a long way down and up
Start stretching regularly if you don’t already. Kids 5 and 2, learned hard way early with my first born as my back gave out from picking her up. Now I gotta make sure those legs, back and core muscles are regularly worked on to prevent further injuries
People always have advice when you announce you're having a child. Most of it doesn't work because every child is so different. The best advice I got from a friend, the day I told him we were having a baby, was "Start doing back and core exercises and get into the practice of bending at the knees." I took his advice. I still had a sore back, but it was nowhere near as bad as other people I know.
Twins finally taught me to just act like they're 100lbs and watch any extension. No issues now except when the older kids pile on when I'm carrying both twins.
When my boys were learning how to walk I got so sore from bending over. Not just my back but my fingers as well. Their tiny grip strength bending my fingers in every direction.
I found a way around this: wooden spoons or drumsticks. Hold those and let the kid grab on the end. You get added length to allow yourself to stand straighter and your fingers don’t get bent.
Bro. Throw that ass back like it's making you money. Every time you lean forward, you need to stick your ass out, and engage your abs. Especially during bath time.
At one point I had the motivation to do a 15 minute yoga video every night right after getting the kids to bed. It helped a ton. Now if I could just find that darn motivation again. Maybe it fell behind the couch.
I already had decent legs, but I started bending at the knees and lifting with my legs a lot more after my daughter was born, and if you manage to avoid injury you can get pretty good waist-down walkers.
Yep. I’m still rocking two boys to sleep most nights. Then I’m the jungle gym as well. I usually have to sit on the floor next to my son’s bed till he falls asleep.
Hips, back, neck, and sometimes shoulders. All are killing me most days. But, I go where I’m needed.
Our daughter is >99th percentile. She’s proportional, but enormous. At her 3 year doctor visit, our pediatrician actually said “congratulations on your five year old sized little girl”. 💀 try picking up a tantruming toddler who is 43 pounds. Not fun. I’ve thrown my back out.
Be careful, when my son was 2 I lifted him wrong and herniated 2 disks in my lumbar. I couldn’t walk for a week and still have discomfort after over a year of PT.
For the first 2 months my daughter wanted us to bounce her on the yoga ball almost the entire day or she’d be balling. I NEVER WANT TO BOUNCE ON A YOGA BALL AGAIN 😂😂
If you’re not already, try to make going to the gym a regular part of your routine (I know, you’ve got a tiny baby, it’s wildly difficult to find time) but exercises that get that posterior chain working will be a blessing in years to come. They don’t get any lighter, and you don’t get any younger!!!
everybody talkin' 'bout squats (which are a universally wonderful exercise) but RDLs/single leg RDLs, skydivers/supermans, and jefferson curls (carefully) saved my back in that first year
Squats and hip hinges. Especially hinging. It’s incredible how much weight you can load into your hips and glutes and hamstrings, saving your lower back.
This is truly how dad strength is developed.
When kids were toddlers/pre school aged...I went on a golf trip...despite not playing for a while I was hitting so long ....bc of Dad Muscles.
It’s funny when I had first kid I remember how tough it was around 6 months lugging them all over the place. Then I remember after having the second,how much easier it was carrying him around after dealing with a 3 year old for the last 3 years
How do you keep your 3 year old at that age for 3 years? Ours just keep getting older...
It’s worse when they are 25 pounds and start climbing. Better do wind sprints, too.
Facts!! Im learning this right now! Hes 25lbs, has no coordination (runs into everything, thankfully baby proofed the house early), and has only one speed: go.
Yes it is!
25lbs lmao. Two boys 6.5 and 4. 50lbs+ and 35lbs+.
I allow all the horse play they want through the day. All I ask I for is a nice walk on my back at the end of the day.
I have twins, 2 going on 3, the boy is 37lbs his sister is 30lbs.
Strength training - core and back are essential
Get a foam roller, something to hang from and some resistance bands and you’ll feel brand new
What is this contraption and how does it save my back?
Yours faithfully from a father to 2 soon to be 3 under 5
Foam roller - remember that simpsons episode with Homer throwing people on the barrel to fix their backs? Basically that, but smaller. Allows you to squeeze the knots out of the muscles. Recommended.
Somewhere to hang from - hang down from a bar or something, feet off the ground. Then try to sort of kick / swing your legs in a way that would twist your lower body to one side and then the other. Use inertia. Feels real nice after having your back do effort. "Decompression hangs" might be the keyword in english.
Resistance bands - no clue why.
What will really help save your back is proper form. As a minimum, go on youtube and search how to pick things up properly. Better yet, go to a physio and ask them "how do I not break myself". They will understand what you're asking.
Oh, and engage your core. There are very few movements the human body can do that do not benefit from having your core engaged. No, you do not engage your core enough in daily life. Not unless you've been doing calisthenics or martial arts for a decade or so.
tl;dr - no need to save your back if it's not broken in the first place. Avoid messing your back up, it makes everything worse.
Funnily enough, I did martial arts for roughly a decade, so I do engage my core, and am fortunate to have done proper lifting training with a professional dead lifter for work.
But as a tall man I still find my back aching, especially after a weekend with the kids. I also spend most of the day bent over a table due to work so I doubt that helps lol
So then you know what to do, and why, all that's left is to change your habits :)
Okay so to note, Im 6’4 who maintains a lean physique at about 210lbs. I have had bad back issues for most of my life since I broke my hip when I was a kid. One of the biggest things that helped me was stretching everyday afterwork. Just 10-15 minutes of static and Dynamic stretches and my body would recover faster, my longevity increased and performance in daily tasks.
I recommend doing both dynamic and static stretches for your upper and lower body. All you need is your body. Dynamic stretches involve active movements that stretch the muscles and static stretches involve stationary movements that stretch the muscle
A foam roller is an essential for any tall man. You wont regret it, just don’t overdo it because you can. After I do my dynamic and static stretching I will roll out my back to relieve myself of any tweaks/kinks or stressors im still feeling after stretching.
Something to hang from is reference to anything you can hang your full body weight from to release tension from the back. You’re essentially doing dead hangs but the key factor is being completely relaxed and hanging straight through. This means no bending knees or activating your lats for pull ups, a dead hang just using grip strength.
Finally are the resistance bands, these are used in line with dynamic stretching for upper body. Can also use on lower body but they can help stretch areas that you cant reach such as areas between your lats and traps, strengthening shoulder joints, scapula, overall flexibility. If you want an actual stretching routine to follow, send me a DM and I can write one up for you. I am a former personal trainer with lots of experience
60 second plank every morning will help.
I tried this but she just rolls over..?
Bend those knees my dude. Your back will be wrecked if you don’t have proper form?
I came here to say the same thing. I work with kids. Squat and lift. Do not bend over.
Came here to say this. Squat man. Always squat. Your back will than you and your lower body will too.
Yeah, hang clean lift the baby off the floor.
Totally joking don’t do this
Don’t worry, it only gets worse from here! I survived using Advil, heating pad, foam roller, stretching, and salonpas.
I've got a three year old as well, I know it!
I have four under 9. My advice: Forget the rolling, the stretching, the sprints. Learn how to properly deadlift and squat heavy like your life depends on it, including proper bracing. You are probably hurting because you are weak and using bad form. Wish I figured this out like 10 years earlier.
Same dynamic as how my first kid had diaper rash but my fourth literally has never had it. Skill issue.
Don't sleep on taking a long hot bath. Not just for the wives.
I wish, but it’s not all that relaxing when you are too tall for it. When I move I’ll be on the lookout for a better tub, so I can fit better.
Love my Shakti acupressure mat
Protip: start kneeling. Really.
It’s almost a joke at this point, but you really have to try to implement this even if it looks silly sometimes. Once your back really starts hurting and glues you to bed, the kneeling for doing everything won’t look so silly.
Your body is a question mark, and the question is: ‘where are the anti-inflammatory tablets?’
Learned my lesson on those exercise balls on the first kid. Would hold her and bounce her to sleep, never again. Lesson learned for number two.
Lmaooo, omg I’m not alone in this… shit cooked my lower back, never again… Rocking chair all the way with #2.
As a 6'4" 34 y old of a 7 month old. I feel this. I went back to working out. Not just to get in shape (which is just the plus) but to make sure I didn't injure myself just from picking my kid up. Squats are your friend because at my height, it's a long way down and up
Find some time to hit the gym brother. I have told my kids I will carry them to bed till they are 20. And by God, I'll stick to my plan
This is the way
Oddly enough, lying face down on a giant yoga ball and letting my 3 yr old climb all over Mt Dad has done wonders for my back.
At minimum, be sure to stretch throughout the day. Don't want to pull something chasing after them, diving at the floor to block a fall etc.
You'll get stronger just by carrying them around.
For some reason, the only time my back gets fucked up is when I'm giving her a bath
One of those times it really sucks being tall.
That's when it's the worst for me. I work out almost everyday. I'm actually in really good shape. Something about my baby just gets me. lol
Start stretching regularly if you don’t already. Kids 5 and 2, learned hard way early with my first born as my back gave out from picking her up. Now I gotta make sure those legs, back and core muscles are regularly worked on to prevent further injuries
People always have advice when you announce you're having a child. Most of it doesn't work because every child is so different. The best advice I got from a friend, the day I told him we were having a baby, was "Start doing back and core exercises and get into the practice of bending at the knees." I took his advice. I still had a sore back, but it was nowhere near as bad as other people I know.
bend the knees!
You won't ever find a dumbbell giving you that amount of love.
This is the best comment thus far.
Twins finally taught me to just act like they're 100lbs and watch any extension. No issues now except when the older kids pile on when I'm carrying both twins.
When my boys were learning how to walk I got so sore from bending over. Not just my back but my fingers as well. Their tiny grip strength bending my fingers in every direction. I found a way around this: wooden spoons or drumsticks. Hold those and let the kid grab on the end. You get added length to allow yourself to stand straighter and your fingers don’t get bent.
Bro. Throw that ass back like it's making you money. Every time you lean forward, you need to stick your ass out, and engage your abs. Especially during bath time.
At one point I had the motivation to do a 15 minute yoga video every night right after getting the kids to bed. It helped a ton. Now if I could just find that darn motivation again. Maybe it fell behind the couch.
Stand on your knees
Yeap.
Seen lots of physios and got a kettlebell to strengthen my posterior chain. U can do it.
Also I hope that's not some sort of walking or standing aid for the kid
Gotta work on those squats, my dude.
I already had decent legs, but I started bending at the knees and lifting with my legs a lot more after my daughter was born, and if you manage to avoid injury you can get pretty good waist-down walkers.
Lol just wait. Keep that core in shape, my brother! It's gonna pay off even more as the years progress!
As a dad with lower back issues, learn to bend at the knees. Basically treat things like a squat.
One day at the park chasing after my 15 m boy is worse than deadlifting day.
Try Hittin light Chest, Back , Arms and run when ya can
Practice doing a yogi squat a little everyday and squat don’t bend.
I know it feels natural to round your shoulders when you’re reaching down to pick them up, but try to keep them back.
Yep. I’m still rocking two boys to sleep most nights. Then I’m the jungle gym as well. I usually have to sit on the floor next to my son’s bed till he falls asleep.
Hips, back, neck, and sometimes shoulders. All are killing me most days. But, I go where I’m needed.
I'm at CPT and workout 5 days a week but all form goes out the window with this one!
SQUAT instead of bending over.
It gets worse
Our daughter is >99th percentile. She’s proportional, but enormous. At her 3 year doctor visit, our pediatrician actually said “congratulations on your five year old sized little girl”. 💀 try picking up a tantruming toddler who is 43 pounds. Not fun. I’ve thrown my back out.
Bend your knees and keep your back strong. As someone who is constantly throwing out my back, take care of that shit
Be careful, when my son was 2 I lifted him wrong and herniated 2 disks in my lumbar. I couldn’t walk for a week and still have discomfort after over a year of PT.
Do deadlifts. Strengthen your back and learn to lift with your glutes and use your abs as support.
Firstly, congratulations. Secondly, get on the floor more. You and the floor are one now.
For the first 2 months my daughter wanted us to bounce her on the yoga ball almost the entire day or she’d be balling. I NEVER WANT TO BOUNCE ON A YOGA BALL AGAIN 😂😂
If you’re not already, try to make going to the gym a regular part of your routine (I know, you’ve got a tiny baby, it’s wildly difficult to find time) but exercises that get that posterior chain working will be a blessing in years to come. They don’t get any lighter, and you don’t get any younger!!!
I switched my gym programme up to include a lot more waiter walks, farmer carries, Sled push/pull that sort of thing, conditioning- really helped
Work in a store where we move 30#+ things all day long. You gotta engage that core! Don't lift with your back, gotta use those legs, bend those knees!
I'm far from in shape, but these simple hacks (used in humorous jest) have kept my back from hurting after getting to 4yo and 2yo.
You got a lot of good advice here, bud, among the exercises and streching suggestions. You've got this!
everybody talkin' 'bout squats (which are a universally wonderful exercise) but RDLs/single leg RDLs, skydivers/supermans, and jefferson curls (carefully) saved my back in that first year
When I transfer my sleeping son into his crib and I have to basically form a 90 degree angle with my back. Ooooooof.
Foam roller for the win.
Yep. My 2.5 yr old has been in the 99% his whole life, and is already over 40lbs lol
You'll get used to it, it's worth all the soreness. keep being the best dad you can be bro!
Weights and yoga. 44 yr old dad of 15 month old and I feel great (after a rough first 10 months of my body aching!)
I bought a foam roller and try to use it every night
Squats and hip hinges. Especially hinging. It’s incredible how much weight you can load into your hips and glutes and hamstrings, saving your lower back.
I do squats heavy one day every week and light moderate once a week... hip hinges not so much 😭
Just gotta offset with some straight backies when you’re not doing the dad bends.
Same brother same