If you work in childcare, chances are you’ve experienced some form of physical discomfort at some point in your career. As an Exercise Physiologist, some of the most common complaints I see among childcare workers include:
- Low back pain
- Neck pain
- Shoulder pain
- Wrist discomfort
- Knee pain
Many people underestimate the physical demands of working in childcare, particularly for educators and carers working with children aged 0–3 years. The role often involves repetitive lifting, prolonged bending, awkward postures, and long hours on your feet.
So, what is the best exercise for childcare workers? The answer isn’t one exercise.
“The most effective approach is a combination of mobility exercises and strength training to improve movement quality, build resilience, and reduce injury risk”.
Why Childcare Workers Are at Higher Risk of Pain and Injury
Unlike many occupations, childcare work places continuous demands on the body throughout the day. Common physical tasks include:
- Repeated lifting and carrying children
- Constant bending and kneeling
- Sitting on the floor and repeatedly standing up
- Working in awkward postures
- Long hours on your feet
- Carrying children on one hip, creating ongoing weight imbalances
Over time, these repetitive movements can contribute to muscle tightness, weakness, fatigue, and pain if the body is not adequately conditioned to cope with these demands.
Common Injuries and Pain Experienced by Childcare Workers
The most common issues I encounter include:
Low Back Pain – Often caused by repetitive lifting, poor lifting mechanics, prolonged bending, and reduced core strength. Persistent cases often benefit from targeted back physiotherapy alongside a structured exercise program.
Neck and Shoulder Pain – Commonly associated with carrying children, repetitive reaching, and prolonged awkward postures. Our neck physiotherapy and shoulder physiotherapy services can help address these issues before they become chronic.
Wrist Pain – Frequently related to repetitive lifting and supporting children’s body weight throughout the day. If symptoms persist, a wrist physiotherapy assessment can identify the underlying cause.
Knee Pain – Often aggravated by frequent kneeling, squatting, and floor-based activities. Knee physiotherapy can help restore function and reduce discomfort.
Why Strength Training Is Essential for Childcare Workers
Many childcare workers believe that because they are active all day, they don’t need to exercise. Unfortunately, being active at work is not the same as being physically prepared for the demands of the job. Strength training helps:
- Improve lifting capacity
- Enhance joint stability and reduce injury risk
- Improve posture and movement mechanics
- Increase resilience to repetitive workloads and support long-term musculoskeletal health
Rather than simply reacting to pain when it occurs, strength training helps prepare the body to better tolerate the demands of childcare work.
Why Mobility Matters
Mobility training is equally important. Many childcare workers develop stiffness through the:
- Hip and Knees
- Lumbar and thoracic spine
- Shoulder and Neck
Reduced mobility can alter movement patterns and place additional stress on joints and muscles. A daily mobility routine can help to improve movement quality and reduce stiffness while improving lifting mechanics. This will ultimately support recovery from work demand.
Best Exercises for Childcare Workers
The lower body absorbs much of the load associated with lifting and carrying children. This is why the inclusion of lower limb training in your strength routine is a must. Recommended exercises include:
- Glute Bridges
- Romanian Deadlifts (RDLs)
- Leg Extensions
- Side-Lying Hip Adduction
These exercises help strengthen:
- Glutes
- Hamstrings
- Quadriceps
- Hip stabilisers
A strong core helps support the lower back during repetitive lifting and carrying tasks. This is why core and lumbar strengthening exercises are also a necessity. Recommended exercises include:
- Pallof Press
- Bird Dogs
- Dead Bugs
These exercises target:
- Deep abdominal muscles
- Lumbar stabilisers
- Core control
Upper back and shoulder strengthening are also recommended given the repetitive nature of carrying and lifting children. Recommended exercises include:
- Seated Rows
- Face Pulls
- External Rotation Exercises
- Internal Rotation Exercises
- Tricep Extensions
These exercises help support:
- Rotator cuff muscles
- Postural muscles
- Shoulder stability
Real Case Study: Childcare Worker with Persistent Low Back Pain
One client I worked with was a 26-year-old childcare worker employed in a room caring for children aged 0–2 years. She presented with persistent lower back pain that was aggravated by bending forward and lifting. Upon assessment, we identified a combination of lower limb tightness in key muscle groups including hamstrings and glutes, increased thoracic stiffness which shifts the load to the lumbar. Additionally, she had poor core strength and general hip instability.
Treatment focused on mobility work and strength development through our advanced rehabilitation and injury management approach:
- Hamstring stretching
- Piriformis stretching
- Calf stretching
- Thoracic mobility exercise
- Core strengthening
- Lumbar stability exercises
- Lower limb strengthening
As her capacity improved, we gradually introduced loaded movements through ranges that were previously painful. Eventually, she was able to perform loaded bending and lifting tasks without pain. The key to her long-term success was continuing these exercises beyond rehabilitation to maintain strength, mobility, and resilience for the demands of her role.
Common Mistakes Childcare Workers Make
Thinking Work Counts as Exercise – Being active all day does not automatically build strength or improve physical resilience. Structured exercise is still necessary.
Ignoring Pain – Many childcare workers continue working through pain until it becomes severe. Early intervention, whether through exercise physiology or physiotherapy, often leads to better outcomes.
Stretching Without Strengthening – Stretching may provide temporary relief, but without strength training, symptoms often return.
Poor Lifting Habits – Repeated lifting with poor mechanics can place unnecessary strain on the back, shoulders, and wrists.
A Simple Weekly Exercise Plan for Childcare Workers
Strength Training (2–3 sessions per week)
Focusing exercises on the below areas of the body:
- Lower body strength
- Core stability
- Upper body strength
- Functional movement patterns
Daily Mobility Routine (5–10 minutes focusing on):
- Hips
- Hamstrings
- Glutes
- Thoracic spine
- Shoulders
Cardiovascular Exercise (1–2 sessions per week):
Doing a combination of walking, cycling, swimming, or any low impact cardio is recommended. Nothing too strenuous or above usual intensity level. Aiming for at least 30 minutes of this training type. This helps improve:
- Heart health
- Lung function
- Energy levels
- Ability to keep up with active children
Final Thoughts
Childcare workers perform one of the most physically demanding jobs in the community. The combination of lifting, carrying, bending, kneeling, and prolonged standing places significant stress on the body every day. If there is one thing I recommend to childcare workers, it is this:
“Don’t wait until pain develops before looking after your body”.
A combination of mobility training, strength training, cardiovascular exercise, and appropriate recovery can help reduce pain, improve performance at work, and support long-term health throughout your career.
At Hills Street Sports Medicine, our team of Exercise Physiologists and Physiotherapists work together to help you build the strength and resilience your role demands. If you are experiencing pain or would like a tailored exercise program for your work in childcare, contact us today to book your first session.
