Many caregivers of children with Autism Spectrum Disorder quietly neglect their own bodies—and it eventually affects how well they can care for their child.
You cannot pour from an empty cup.”
Caring for a child with ASD is physically and emotionally demanding
Your body is your primary tool—protect it
Common Physical Issues in Parents
1Neck pain (looking down, screen time, feeding posture)
- “Text Neck” pattern
- Constant looking down (feeding, phone, helping child)
- Forward head posture → overload on neck muscles
- Quick fixes to teach:
- Chin tuck (double chin exercise)
- Bring child/phone up—not your head down
- Use pillow support during feeding
2.Low back pain (lifting child, floor sitting)
- Repeated bending/lifting
- Floor sitting without support
- Sudden jerky movements
3.Shoulder pain (carrying, repetitive tasks)
4.Wrist/hand strain
- Lifting child with wrist bent
- Tight gripping during feeding/dressing
5. Fatigue and poor sleep
6. Weight gain or physical inactivity
Normalize this—almost every parent will relate
Posture Awareness in Daily Activities
1. While Feeding / Sitting with Child
- Avoid prolonged floor sitting in slouched posture
- Use back support or wall support
- Change positions every 20–30 mins
2. While Using Phone
- Bring phone to eye level
- Avoid long “neck down” posture
3.While Carrying Child
- Keep child close to your body
- Avoid one-sided carrying
- Engage core before lifting
- Safe Lifting Techniques
- Bend from knees, not back
- Keep back straight
- Hold child close
- Avoid twisting while lifting
This prevents chronic low back injuries
Simple Daily Exercise Routine
1. Mobility
- Neck movements (gentle rotations)
- Shoulder rolls
- Back stretches
2. Strength
- Wall squats
- Sit-to-stand (from chair)
- Core activation (tighten tummy while breathing)
3. Relaxation
- Deep breathing
- Lying down relaxation
Fatigue & Energy Management
- Short rest breaks are okay
- Alternate heavy and light activities
- Ask for help—don’t try to do everything alone
- Sleep hygiene matters (even if imperfect)