Lifting babies and toddlers

• Keep them close. Hold your child near your body before lifting to reduce strain. 
• Use your legs. Bend at hips and knees, not your waist. 
• Exhale as you lift. Split loads. 
• Remove the stroller from the trunk before lifting the car seat. 
• Alternate sides. Switch carrying sides frequently to avoid overload.

Car seats and strollers

• Load smart. Place one knee on the car seat base to bring your torso closer when buckling. 
• Slide, don’t twist. Pivot your whole body and feet instead of twisting your back. 
• Adjust handles. Keep stroller handles at wrist height with shoulders relaxed.

Feeding and nursing posture

• Bring baby to you. Use pillows to support baby and your arms; avoid hunching. 
• Support your feet. A small footstool reduces strain at your lower back. 
• Keep shoulders soft. Lightly tuck your chin and relax your upper traps.

Diaper changes and floor play

• Raise the surface. Use a changing table at hip height to reduce bending. 
• Half-kneel for play. One knee down, one knee up supports your spine better than long holds in deep flexion. 
• Use props. Sit on a small cushion or low stool rather than rounding your back on the floor.

Chores, groceries, and laundry

• Pack evenly. Distribute weight between both hands or use a backpack. 
• Hip hinge. For front-loading machines, hinge at your hips with a flat back. 
• Take smaller loads. Multiple light trips beat one heavy, awkward carry.

Winter wellness in Calgary

• Traction matters. Wear supportive shoes with grip for icy sidewalks. 
• Use a sled or wagon. Pulling distributes weight better than carrying heavy bags or hockey gear.

Work-from-home (or work-return) setup

• Top of screen at eye level; forearms parallel to the floor. 
• Keep a soft grip on the mouse; use arm rests to unload shoulders. 
• Stand, stretch, or walk every 30–45 minutes.