Bending to scoop your baby off the play mat, leaning into the cot or twisting to clip in the car seat, and suddenly there is an ache in your buttock. Caring for a baby involves dozens of awkward lifts every day, often when you are tired. A few changes to how you lift can help your glute settle while you keep doing everything you need to.

Why your buttock can get sore

Your glute muscles help you bend, lift, stand up and carry. As a new parent, you are asking them to do all of these many times a day, often in awkward positions and while holding a growing weight.

Lifting from low down, twisting while you lift and carrying your baby on one hip all put extra demand on the muscles and tendons around your buttock. After pregnancy and birth, and with less time for your usual activity, those muscles may also have less strength in reserve. New glute pain like this is common and usually settles as you adjust how you lift. If you had a caesarean, keep following the advice you were given about lifting in the early weeks.

Lifting from the floor

Getting down to the floor and back up happens many times a day. Some things to try:

• Kneel down on one knee, rather than bending from your waist with straight legs.
• Bring your baby close to your chest before you stand up.
• Push up through both legs, using a sofa or chair for support if you need it.
• Change sides so you are not always kneeling on the same knee.

Sitting on the floor to play and change your baby, rather than repeatedly bending down, can save a lot of lifts.

Lifting from the cot

Cot sides can make you lean and reach. Some things that can help:

• Stand as close to the cot as you can, with your feet apart.
• Bend your knees slightly and slide your baby towards you before lifting.
• Bring your baby close to your body as soon as you can.
• If your cot mattress has a higher setting for younger babies, use it while it is still safe to do so.

Lifting and carrying the car seat

Car seats are heavy and awkward, especially with a baby in them. Some ideas:

• Stand close to the car, facing the seat, rather than twisting from the side.
• Move your feet to turn, rather than twisting at your waist.
• Carry the car seat close to your body, or with both hands in front of you.
• Use a pram base to move the car seat where you can, rather than carrying it.

Easing daily strain

How you hold and carry your baby between lifts makes a difference too:

• Carry your baby in front of your chest, rather than on one hip, while your glute is sore.
• Swap sides often if you do carry on your hip.
• Stand with your weight even on both feet when rocking or soothing your baby.
• Use a sling or carrier, kept high and snug, for longer spells of holding.

Gentle movement and strength

Keeping your glute gently active usually helps it settle more than resting it completely. Walking with the pram is a good place to start.

As it feels calmer, gentle strengthening helps your glute cope with the lifting. Something to try a few times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly. This fits well alongside your baby on the play mat.
• Sit to stand. Rise from a chair without using your hands, then lower yourself slowly.

If you would like to follow along, VIDA has short videos of bridges and sit to stands you can use at your own pace. A mild ache that settles by the next day is usually fine.

Keeping track

Your VIDA pain check-in is a good way to keep track of how your glute settles as you adjust your lifting.

What to take away

• Kneel on one knee to lift from the floor, and bring your baby close before standing.
• Stand close to the cot and slide your baby towards you before lifting.
• Turn your feet rather than twisting when lifting the car seat.
• Carry your baby in front rather than on one hip for now.
• Add gentle bridges and sit to stands as it settles.

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