Lift Like a Toddler: The Smart Way to Protect Your Back

What if the best way to protect your back came from watching a toddler?

Toddlers move with ease - crawling, squatting, rolling, reaching - without thinking twice. They instinctively use proper posture, proper techniques when lifting objects, something many adults have forgotten over time. It’s time to rediscover the toddler way of moving and bring your body back into balance.

Why Toddlers Move Better Than Adults

Have you ever watched a toddler in action? They squat deeply, reach for toys, and bounce right back up - all while keeping their posture spot-on. No bending. Just pure, functional movement.

Getting into a deep squat is a natural position for the human body. It’s how children play, transition from crawling to standing, and pick things up. But as we age and spend more time sitting, we lose access to this fundamental ability - and that’s when problems start.

How a 2-Year-Old Picks Up a Ball (and What We Can Learn)

Think about it: a toddler doesn’t bend from the waist to pick up a ball. They walk right up to it, squat down with a straight back, hold it close, and then stand up using their legs.

This intuitive movement is exactly what we should be doing to protect our backs. It’s simple, effective, and backed by the way our bodies are naturally designed to move.

How to Lift Like a Toddler

Try these practical steps to start moving smarter and avoiding strain:

1. Get Close - Walk up to the object so it’s right in front of you.

2. Squat, Don’t Bend - Bend your knees and drop into a squat instead of hinging from the waist.

3. Hold it Close - Keep the object close to your body to reduce pressure on your spine.

4. Use Your Legs - Push through your heels and let your leg muscles do the heavy lifting. Keep your back straight and aligned as you rise.

Why This Matters

Back pain is one of the most common health complaints out there. So many people bend or lift the wrong way every day, putting constant strain on their lower back and risking long-term injury.

By getting back to the toddler-squat method, we can reduce that risk dramatically. It’s not about doing more; it’s about moving better.

Protect Your Back, One Squat at a Time

Bringing the toddler-style squat back into your daily routine might feel unusual at first, but your body will thank you. It’s a powerful, practical way to build strength, improve posture, and stay pain-free.

So next time you need to lift something? Pause. Plant your feet. Drop into that deep squat like a two-year-old. And feel the difference.