Founder's Perspective: 5 Practical Adjustments to Ease Low Back Pain and Prolapse While Raising Young Kids

If you’ve been told not to lift anything over 10 pounds after experiencing prolapse, you probably laughed (or cried) at the impossibility of that advice. Babies don’t come with weight limits, and life doesn’t stop just because you need to be mindful of your pelvic floor. 

So instead of focusing on what you can’t do, let’s talk about how you can do things in a way that works for your body—because yes, you can pick up your kids, run errands, and manage your daily life without making things worse.

Here are five small but powerful adjustments that can help you manage low back pain and prolapse while keeping up with your little ones:

1. Sit While Bathing & Lifting Your Kids

Bath time can be a killer on your lower back—bending, lifting, and leaning over a tub for long stretches isn’t exactly gentle on the body. Instead of crouching or kneeling on hard floors, sit on a low stool while bathing your child. This reduces strain on your lower back and makes lifting them in and out of the tub easier. Bonus: This trick works for bathing pets too!

2. Load Kids into the Car with One Foot Inside

Getting kids in and out of car seats can feel like an Olympic event, but there’s a way to do it without straining your back and pelvic floor. Instead of twisting and reaching from outside the car, step one foot onto the floorboard inside the car while keeping the other foot on the ground. This helps stabilize your body, engages your core, and reduces strain while buckling them in. Plus, it’s a game-changer for those stubborn car seat straps that seem to require a superhuman amount of force to tighten.

3. Carry Weight on Your Back, Not Your Front

Holding kids on your hip or carrying a heavy tote bag on one shoulder throws off your alignment and puts extra pressure on your pelvic floor. Switching to a structured baby carrier that distributes weight evenly across your back can make a big difference. The same goes for your daily essentials—swapping a shoulder bag for a backpack can help keep your posture aligned and reduce strain. When I made this switch, I noticed an immediate improvement in how my body felt at the end of the day.

4. Use Strollers to Save Your Body

You don’t have to be a hero and carry everything yourself. A lightweight stroller is a lifesaver for quick errands, doctor’s appointments, and travel. And if you have multiple kids (or just a lot of stuff), a stroller wagon can make outings much more manageable. This isn’t about avoiding movement—it’s about making movement work for you so you can conserve energy and minimize strain.

5. Pick Up Kids & Things from Higher Surfaces

Bending over to pick up your child from the floor over and over again can take a toll on your back and pelvic floor. Instead, when possible, encourage your child to stand up first or climb onto a safe, low surface before lifting them. When you do lift, focus on good posture: engage your core, bend your knees, and exhale as you lift to protect your body.

The Bottom Line: It’s About Smarter, Not Harder

The goal isn’t to overhaul your entire life—it’s about small, sustainable changes that help you feel better. You’re not broken, and you don’t have to tiptoe through life avoiding movement. Your body is strong, capable, and adaptable. With a few smart adjustments, you can navigate motherhood in a way that feels empowering rather than limiting.

You’ve got this, and we’ve got your back (literally and figuratively).

PS: Looking for specific POP-friendly product recommendations for yourself or a new parent in your life? Check out our gift guide for some of our favorites!

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.