Looking After Yourself So You Can Look After Others

Looking After Yourself So You Can Look After Others

A Positive Steps Guide for Parents and Carers

Because your wellbeing matters too.

As parents and carers, we often spend so much time looking after everyone else that our own needs end up at the bottom of the list.

Whether you are supporting a child with additional needs, caring for a family member, attending appointments, managing therapies, coordinating support, or simply navigating the challenges of everyday life, caring for others can be incredibly rewarding—but it can also be physically and emotionally demanding.

At Positive Steps Physiotherapy, we understand that when families feel supported, everybody benefits. Looking after yourself isn't selfish; it's one of the most important things you can do for the people who depend on you.

This guide shares some simple, practical ways to protect your physical health, support your emotional wellbeing, and help you continue doing the things that matter most.

Why Looking After Yourself Matters

Many parents and carers tell us they feel guilty taking time for themselves.

The reality is that you cannot pour from an empty cup.

When we are tired, stressed, in pain, or overwhelmed, everyday tasks become harder. Looking after your own health and wellbeing can help you:

• Maintain your energy levels

• Reduce aches and pains

• Improve your mood

• Manage stress more effectively

• Prevent burnout

• Continue supporting your family in the long term

Looking after yourself doesn't need to involve big changes. Often it's the small things, done consistently, that make the biggest difference.

Looking After Your Back

As carers, we ask a lot of our bodies.

Helping children move, lifting equipment, assisting with transfers, pushing wheelchairs, getting down on the floor, and carrying bags can all place strain on our backs and joints over time.

A few simple habits can help protect your body:

Remember "Base to Face"

Before lifting, supporting, or helping someone move, think about your posture.

Feet – stable and shoulder-width apart

Knees – slightly bent

Legs – use the strong muscles in your legs

Back – maintain a comfortable, upright position

Arms and Hands – keep the person or object close to you

Head – look where you are going

Small adjustments can significantly reduce strain and help prevent injury.

Movement Is Medicine

Our bodies are designed to move.

Regular movement doesn't just improve physical health—it also supports mental wellbeing, energy levels, sleep quality, and resilience.

Movement can help:

• Improve strength

• Increase flexibility

• Support balance

• Reduce stiffness

• Improve mood

• Boost confidence

• Manage stress

The good news is that movement doesn't need to be complicated.

It could be:

• Walking the dog

• Playing with your child

• Gardening

• Dancing in the kitchen

• Swimming

• Yoga

• Stretching while the kettle boils

• Taking a short walk at lunchtime

Every bit counts.

As the ancient physician Hippocrates famously said:

"Walking is man's best medicine."

Thousands of years later, it's still excellent advice.

Looking After Your Mind

Caring for others can be emotionally exhausting.

Many parents and carers experience periods of stress, worry, frustration, sadness, or simply feeling overwhelmed.

These feelings are normal.

Just as we need to look after our physical health, we also need to make time to look after our mental wellbeing.

Simple ideas include:

• Going for a walk

• Listening to music or a podcast

• Reading a book

• Meeting a friend for coffee

• Practising mindfulness

• Spending time outdoors

• Taking a few quiet minutes for yourself

• Doing something creative

Remember, self-care doesn't have to be expensive or time-consuming.

Sometimes ten minutes can make a huge difference.

Think Before You Lift

Before helping someone move, take a moment to assess the situation.

A simple way to remember this is:

T.I.L.E

Task

What needs to happen?

Is there an easier or safer way?

Individual

Think about both yourself and the person you are supporting.

How are you both feeling today?

Load

Can the effort required be reduced?

Can you keep the person or object close to your body?

Environment

Is there enough space?

Are there any trip hazards?

Is equipment available and ready to use?

Taking a few seconds to plan can often prevent injuries.

Every Family Is Different

One thing we know for certain is that there is no such thing as a perfect parent or carer.

Every family is different.

Every child is different.

Every journey is different.

What works for one family may not work for another, and that's okay.

Try not to compare yourself to others.

Focus instead on what works for your family and celebrate the small wins along the way.

Progress is rarely a straight line.

Some days will feel easier than others.

What matters most is continuing to move forward.

Be Kind To Yourself

Many parents and carers are incredibly compassionate towards others but much less kind to themselves.

If you're struggling, ask yourself:

Would I speak to a friend the way I am speaking to myself right now?

You are doing a difficult job.

You don't have to have all the answers.

You don't have to do everything perfectly.

It's okay to ask for help.

It's okay to accept support.

And it's okay to take time for yourself.

The Positive Steps Approach

Everything we do at Positive Steps Physiotherapy is guided by our values.

VIP Treatment Every Step of the Way

Every child, adult, parent, and carer deserves to feel valued, listened to, and supported.

We take the time to understand what matters most to you and work alongside you throughout your journey.

Together We Find New Ways to Thrive

Life doesn't always go to plan.

When challenges arise, we work collaboratively with families, carers, schools, support teams, and other professionals to find practical solutions that make life easier.

We Focus On What Can Be Done

You'll often hear us ask:

"What can we do?"

Because whilst challenges are important to acknowledge, they should never define a person.

We focus on strengths, opportunities, progress, and helping people achieve their potential.

Final Thoughts

As parents and carers, you spend so much time supporting others.

Please remember that your health and wellbeing matter too.

Looking after yourself isn't selfish—it is one of the most important investments you can make in your ability to care for those you love.

Small steps, taken consistently, can make a big difference.

And remember, you don't have to do it alone.

Need Support?

If you would like advice, support, or specialist physiotherapy input for yourself, your child, or a family member, we would be delighted to help.

Positive Steps Physiotherapy

Specialist Neurological & Paediatric Physiotherapy

Written by:Lorna Saunders(Bsc. Hons, MCSP, MHCPC)

Specialist Neurological and Paediatric Physiotherapist