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Between work, home, groceries, and those never-ending deliveries, your body is constantly lifting, bending, and multitasking. It’s no wonder so many of us end the day with tight backs, sore shoulders, or that familiar “ugh” when we pick something up the wrong way.

As a physical therapist (and mom), I see it every day — people struggling to lift things safely. And the little voice in my head always says:

“If they’d just bend their knees, they wouldn’t end up in my clinic!”

Let’s fix that with a few simple “Mom Moves” to protect your spine and keep your body strong.

✅ DO:

• Bend your knees, not your back. Lower your body by hinging from the hips.
• Keep items close to your body when lifting.
• Distribute weight evenly — one grocery bag on each side instead of stacking one arm.
• Engage your core before lifting (think: gentle belly brace).

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From all fours, reach opposite arm and leg out. Keep your spine steady.Lie on your back, feet hip-width apart. Lift your hips slowly, squeezing your glutes. Great for spine and glute strength.

Lie flat on your back with your arms by your sides and legs extended.

Engage your core and lift both legs toward the ceiling, keeping them straight.

Slowly lower your legs back down without letting them touch the floor — maintain control and keep your lower back pressed against the mat.