The Parent Pain Struggle: How Dads Can Stay Active and Pain-Free

Parenting is rewarding, but it can take a toll on your body—especially your back. Studies show that back problems are common among parents, with one study revealing that 36% of respondents experienced back issues. Among men, the prevalence rises from 13% in the 19–28 age bracket to 47% between 49 and 59.

Why Does Parenting Cause So Much Pain?

Lifting children, carrying heavy loads, and running around all day can lead to aches, stiffness, and long-term discomfort. Staying active is crucial for overall health, but poor movement habits and lack of recovery time can make things worse.

A Personal Take on Back Pain

I know this struggle all too well. Years of sitting at my desk, combined with an unfortunate motorcycle accident at 17, have left me dealing with on-and-off back pain for most of my adult life.

After spending thousands on ergonomic chairs and working on my back health, I seem to be over the worst of it.

About 15 years ago, I was diagnosed with chronic back pain, and my treatment included five chiropractic visits. I can honestly say it helped. The exercises and general advice from the chiropractor were invaluable, and I'd highly recommend it to any dad struggling with ongoing pain.

The good news? With the right approach, dads can stay active, manage pain, and fully enjoy parenting without feeling like they need a physio appointment after every game of tag/tig/it.

Pain Relief and Activity Strategies for Dads: Staying Healthy and Engaged

Fatherhood brings plenty of physical challenges—hoisting toddlers, tidying up after them, and long days of work and chores all add up. Back pain, stiff joints, and muscle fatigue are common complaints, but ignoring them can lead to long-term problems.

This guide covers practical pain management strategies, the benefits of chiropractic care, and simple ways to stay active without breaking yourself in the process.

Chiropractic Care: A Natural Approach to Pain Relief

Chiropractic care focuses on spinal health and musculoskeletal function—a game-changer for dads struggling with poor posture, heavy lifting, or repetitive stress injuries.

How Chiropractic Care Helps with Pain Relief

✅ Spinal Alignment – Corrects misalignments, reducing nerve compression and improving mobility.
✅ Posture Correction – Prevents chronic pain caused by slouching or lifting incorrectly.
✅ Muscle Tension Reduction – Eases muscle strain and speeds up recovery.
✅ Enhanced Mobility – Helps restore flexibility and joint function.

NHS Guidance on Back Pain

If you're experiencing back pain, the NHS recommends staying as active as possible, using gentle stretching exercises, and improving posture to manage symptoms. They advise seeking medical attention if the pain persists or worsens over time.

👉 For official NHS back pain advice, visit:
NHS Back Pain Guide

Where to Find a Chiropractor

If you're considering chiropractic care, here are some reputable UK clinics:

• Weald Chiropractic & Wellness Centre (UK) – Weald Chiropractic specialises in spinal adjustments, acupuncture, and massage therapy.
• Spinal Care Clinics (Brentwood, UK) – Provides chiropractic treatments for back, neck, and joint pain with personalised plans.
• London Wellness Centre – Offers care for sports injuries, postural issues, and rehabilitation.

Do speak to your GP as well. Some practices still offer chiropractic referrals and appointments.

Why Do So Many Dads Have Back Pain?

There are plenty of reasons why dads end up with sore backs, and most of them come down to bad habits, biomechanics, and lifestyle choices.

1. The Dad Lift (a.k.a. "Why Does My Spine Hate Me?")

Dads are constantly lifting: kids, prams, scooters, shopping bags, and whatever other random objects we get roped into carrying. The problem is that most of us don't lift properly. We bend at the waist instead of the knees, twist awkwardly, or try to one-hand a toddler while carrying a coffee in the other.

Lifting like this puts massive strain on your lower back, leading to pain, stiffness, and the kind of discomfort that makes getting out of bed feel like an Olympic event.

2. Muscle Imbalances: The Real Culprit Behind Dad Back

When you're always picking up kids, carrying them on one side, or even spending hours hunched over a laptop, some muscles end up overworked, while others get weak and neglected. This creates muscle imbalances, where one part of your body is doing all the heavy lifting (literally), and your spine pays the price.

For example, if your core and glutes are weak, your lower back has to work overtime to keep you upright. That's a recipe for pain.

3. The Sitting Epidemic (a.k.a. The Dad Slouch)

Between long commutes, working at a desk, and collapsing onto the sofa at the end of the day, sitting too much is another huge factor in back pain. Studies show that people who sit for long periods are far more likely to develop chronic back pain, and it's easy to see why.

When you sit for hours on end, your hip flexors tighten, your glutes switch off, and your lower back starts taking the strain. The result? That familiar dull ache that kicks in when you finally stand up.

How to Fix (and Prevent) Dad Back Pain

Pain relief isn't just about treatment—it's about preventing discomfort before it starts. Here's how:

1. Master the Art of Proper Lifting

If you take one thing away from this, let it be this: bend your knees, not your back.

• Keep your back straight, chest up, and core engaged.
• Squat down rather than bending at the waist.
• Hold objects (or small humans) close to your body.
• Avoid twisting while lifting – this is a surefire way to tweak your back.

Lifting properly isn't just about avoiding pain now – it stops you from developing long-term injuries down the line.

2. Strengthen Your Core (No, You Don't Need a Six-Pack)

A strong core = a happy back. Your core muscles stabilise your spine, so when they're weak, your back has to overcompensate, leading to pain. The NHS recommends simple exercises like:

• Planks (Hold for 20-30 seconds, build up over time.)
• Bridges (Lie on your back, lift your hips, squeeze your glutes.)
• Dead Bugs (Lie on your back, lift opposite arm and leg, swap.)

Doing just a few minutes of core exercises daily can drastically reduce back pain.

3. Fix Your Posture (Especially If You Work at a Desk)

Slouching isn't just bad for your back – it makes you look like a defeated man who's just stepped on Lego. Good posture is key to avoiding long-term back problems.

• Sit with your feet flat on the floor and your back against the chair.
• Keep screens at eye level to avoid hunching.
• Use a lumbar cushion or a rolled-up towel for lower back support.
• Take breaks every 30-45 minutes to stand up and stretch.

If you work from home, investing in a decent office chair is one of the best things you can do for your back.

4. Move More, Sit Less

One of the worst things for your back? Sitting for hours on end. The NHS recommends staying active, even when you're in pain, to prevent further stiffness.

• Stand up and stretch every hour.
• Go for short walks throughout the day.
• Try a standing desk (or improvise with a stack of books).

The key is to keep your body moving, even in small ways.

5. Stretch Daily (It Only Takes 5 Minutes)

Stretching is one of the best and easiest ways to reduce back pain. Focus on:

• Cat-Cow Stretch (to loosen up your spine).
• Child's Pose (to stretch your lower back).
• Hip Flexor Stretch (to counteract sitting all day).

Even 5 minutes of stretching a day can make a huge difference.

6. Get the Right Support (Mattresses & Shoes Matter!)

If your mattress is older than your firstborn, it might be time for a change. A medium-firm mattress is best for back support. Similarly, worn-out shoes (especially with no arch support) can throw off your posture and cause back pain.

Best Activities for Dads to Stay Active and Pain-Free

Staying active isn't just about hitting the gym or doing endless stretches—it's about finding ways to move that fit into your life, keep you engaged, and don't wreck your joints in the process. The key is low-impact, sustainable movement that keeps you strong, mobile, and (ideally) pain-free.

1. Low-Impact Exercises That Won't Destroy Your Back

Some workouts are brilliant for fitness but terrible for back pain (looking at you, burpees). If you want to stay fit without aggravating your spine, try these:

• Swimming – Gives you a full-body workout while being easy on the joints. Plus, floating around for a bit sounds nice, doesn't it?
• Cycling – Strengthens your legs and core while keeping impact low. Just make sure your bike setup is right—bad posture on a bike is a fast track to backache.
• Rowing Machine – A fantastic way to strengthen your back, arms, and core—as long as your form is good. Keep your back straight, drive with your legs, and don't hunch over like Gollum.

2. Fun Outdoor Activities with the Kids

Let's be honest—most dads don't have the luxury of solo gym sessions. The trick? Turn playtime into exercise. Bonus: your kids will love it.

• Hiking – Whether it's a proper trail or just a long walk in the park, getting moving outdoors is great for your back and your mind.
• Playing Catch or Football – Running, kicking, throwing—all great ways to keep active without feeling like you're "working out."
• Back Garden Obstacle Courses – You know those random bits of wood, crates, and cones in your shed? Time to put them to use. Set up a mini obstacle course, get the kids involved, and sneak in some movement without thinking about it.

(If you're after more ideas, check out our post on 51 Fun Activities for Your Teenager That Aren't All Technology-Based).

3. Strength Training Without a Gym (Because Who Has Time?)

Not everyone fancies a gym membership, and some of us barely have time to shower, let alone hit the weights. Thankfully, bodyweight exercises do the job just fine.

• Push-Ups – Strengthens your chest, shoulders, and triceps without needing any equipment. Start with incline push-ups if you're feeling stiff.
• Squats – Strengthens your legs and core, helping to prevent back pain by improving stability. Keep your form solid—feet shoulder-width apart, chest up, and knees tracking over your toes.
• Plank Variations – A strong core = a strong back. Standard planks, side planks, and forearm planks all work wonders for preventing lower back pain.

4. Stretching and Mobility Training (Yes, It's Important)

A lot of back pain comes down to tight, neglected muscles. Adding a few stretches to your daily routine can loosen things up and make a huge difference.

Try these:

• Child's Pose – Stretches the lower back and shoulders. Perfect for those "I've been hunched over a laptop all day" aches.
• Downward Dog – Opens up the hamstrings and calves, reducing tension on the lower back.
• Cat-Cow Stretch – A simple but effective way to mobilise the spine and ease stiffness.

5. Sports That Keep You Moving (Without Feeling Like a Workout)

If you hate the idea of "exercise," playing a sport is a great way to trick yourself into moving.

• Golf – Low-impact, but still gets you walking and swinging (just don't go overboard on the post-game pint).
• Tennis – Great for improving agility and keeping your back mobile.
• Basketball – A high-energy mix of cardio and strength training—just warm up properly unless you fancy an old-man injury.

Strong, Pain-Free, and Active: The Dad Life You Deserve

Prioritising physical health as a dad doesn't just benefit you—it sets a positive example for your children about the importance of movement and self-care.

Beyond pain relief and fitness, staying active can boost mental resilience, helping to reduce stress and improve emotional well-being.

With a few small, consistent adjustments, dads can build a sustainable pain-free lifestyle and fully enjoy the chaotic joy of parenting.