Babywearing Without Back Pain: How to Carry Your Little One Safely

Carrying your baby close to you is a beautiful moment of cuddles and connection… but let’s be honest, it can quickly become tiring for your back, shoulders and arms! Between the first weeks, your baby’s growing weight and longer walks, babywearing can sometimes turn a sweet bonding moment into a source of tension.

No worries! There are plenty of ways to carry your baby without pain, while respecting their physiology and protecting your own comfort. In this article, we’ll explain:

Whether you’re just starting babywearing or already a pro, this article will give you all the keys to enjoy these moments without compromising your comfort… while continuing to care for your baby.

Why carrying your baby in your arms can be tiring for parents

The limits of “arms-only” carrying

Carrying your baby in your arms may feel natural, but it puts a lot of strain on the parent’s body. Holding baby without support often leads to compensatory postures: arched back, uneven shoulders, tension in the arms and wrists.
Even for short periods, these imbalances can cause quick fatigue. Repeated daily, they may lead to persistent pain or chronic tension.

Why carrying from the very first weeks is recommended

A newborn weighs on average around 3 kg — a light weight, ideal for starting babywearing. Held close to your body, baby feels like an extension of pregnancy, fostering closeness, security and early bonding moments. Parents should still ease into it gradually, listening to their body and pelvic floor.

Starting babywearing from birth allows the parent’s body to strengthen gently. Baby is light, moves little, and the muscles of the back, shoulders and core gradually adapt to this new demand. Over time, baby gains weight, but your body has already learned how to carry: muscles naturally develop, making babywearing more comfortable, stable and sustainable.

Tip: if your baby already feels heavy, check that your carrier keeps baby snug against your body. The closer baby is to your center of gravity, the less effort you feel.

The importance of a physiological AND ergonomic baby carrier

When talking about babywearing, the terms physiological and ergonomic often come up. They go hand in hand, but they don’t mean exactly the same thing.

Physiological: respecting baby’s body

A physiological baby carrier respects baby’s natural posture: rounded back, tilted pelvis, legs in an “M” position, and head support adapted to age. This is how baby feels secure and grows comfortably. Essentially, baby is held just like in your arms, but with optimal support. Learn more about physiological babywearing here.

Ergonomic: caring for the parent

An ergonomic baby carrier also prioritizes your comfort. It distributes weight across your back, shoulders and hips, helps maintain a natural posture and reduces tension. Even on long walks, your arms and back will thank you.

The best option combines both: baby is well supported, and you carry without pain. Babywearing becomes a truly enjoyable bonding moment, whether for a few minutes or a walk in the park.

When should you switch to back carrying?

As your baby grows, back carrying quickly becomes your best ally. As soon as your baby can sit independently, you can consider back carrying — at this stage, front carrying may start to feel tiring for your back. On your back, it feels like wearing a well-balanced backpack: much more comfortable than a “front load”. Bonus: your back muscles continue to strengthen gently!

Back carrying has another benefit: baby actively participates thanks to their muscle tone. While awake, they naturally adjust to your posture. When they fall asleep and relax, they may feel heavier — a completely normal sensation.

If the idea feels intimidating at first, don’t worry! Get support from a babywearing consultant or start with two adults for the first tries. This helps secure the carry, reassures the parent and allows you to enjoy the moment with confidence.

Now that you know when and how to carry your baby, here are some simple tips to keep every carry comfortable and pain-free.

I carry my baby facing outward and my back hurts — what should I do?

Forward-facing carrying may seem fun and stimulating for baby, but it is often a source of tension and pain for parents. Here’s why — and how to avoid it:

Why this position strains your back

• Poor weight distribution: when baby faces outward, their weight is farther from your center of gravity, quickly tiring your shoulders and back.

• Compensatory posture: parents often arch their back, lift their shoulders or tilt the pelvis, which can lead to chronic pain and increased pelvic floor strain.

How to carry baby comfortably

• Choose front-facing-in carrying: baby stays close to your body, weight is better distributed and posture remains natural.

• Use an ergonomic baby carrier: models like Carry & Bloom or Carry & Pack distribute weight across shoulders, back and hips.

• Vary positions: alternate between front, back or asymmetrical carrying depending on baby’s age and weight.

• Adjust your carrier properly: well-positioned straps and a snug waistband bring baby closer and reduce back strain.

When can forward-facing be considered?

At Mama Hangs, we do not recommend forward-facing carrying for long periods, as it places too much strain on the parent’s back and does not optimally support baby (read our full article here).

That said, nothing prevents offering baby moments of discovery outside babywearing: on a play mat, or in your arms facing outward for a few minutes. The key is to alternate babywearing and free play, according to your baby’s age and needs.

This approach allows baby to explore safely, while protecting your back and keeping babywearing comfortable and enjoyable.

Practical tips for pain-free babywearing

Babywearing can become tiring if posture is neglected. Here are some simple tips to prevent tension and fully enjoy carrying your baby:

• Adjust your baby carrier properly: snug enough to keep baby close, but not so tight that it compresses your shoulders or back.

• Vary positions: alternate sides or switch between front and back carrying.

• Keep baby close to your body: the closer baby is, the less strain on your back.

• Listen to your body: if discomfort appears, adjust or take a break.

• Maintain healthy posture: straight back, relaxed shoulders. Bend your knees instead of your back when leaning down.

These simple habits can make a big difference and turn babywearing into a comfortable, enjoyable experience for both you and your baby.