First pic...ahhhhhh! Stop right there! Even my toddler knows it’s a bad position 😂😂😂 See how my back is rounded and the load (my kid) is way out in front of my center of mass? This = very bad things for my back and anterior/posterior core if it were to be a postural habit.
Quick fix: move in so your load is as close to you as possible and squat down (neutral pelvis, engage the core to match the task, neutral spine). Think about using your glutes and not your back or your quads for this. As you come to standing, push through your heels and engage those glutes. Use your biceps to hold and bring in the load, and once again engage the shoulder blades slightly so they can also respond to the load efficiently.
Next, before you start to stand BLOW BEFORE YOU GO. This is a tip from the amazing @juliewiebept and one I use everyday with every single lift and squat (even standing up from a toilet!). Begin to blow out through pursed lips and then complete the move as you exhale completely. I like to inhale with a good 360 breath on the way down (expanding/opening up the pelvic floor and preparing it for a good contraction...because in order to shorten a muscle well, you have to be able to lengthen it first!), snag my load, then begin to blow out through pursed lips right before I push up to standing, continuing to exhale (contracting the pelvic floor* and disbursing the load nicely, avoiding bearing down). It is so engrained in me now that even my kids do it with me 😍
It doesn’t matter what you are or aren’t lifting. It could be a crumb off of the floor, sitting down to/getting up from a meal, on/off the toilet, getting in/out of the car. Practice good mechanics and mind your core and pelvic floor. Always bring the load as close to your center as possible, and harness the power of your breath.
*It should be noted that for me I no longer need to *actively* engage my pelvic floor with different movements; it knows what to do and it does it. But I have done a ton of re-training and re-connection of my PF with the breath. Check with your PFPT first to determine what your strategy should be based on where you are at at that time.
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot