Phenotypic traits, such as plant height, internode length, and node count, are essential indicators of the growth status of tomato plants, carrying significant implications for research on genetic breeding and cultivation management. Deep learning algorithms such as object detection and segmentation have been widely utilized to extract plant phenotypic parameters. However, segmentation-based methods are labor-intensive due to their requirement for extensive annotation during training, while object detection approaches exhibit limitations in capturing intricate structural features. To achieve real-time, efficient, and precise extraction of phenotypic traits of seedling tomatoes, a novel plant phenotyping approach based on 2D pose estimation was proposed. We enhanced a novel heatmap-free method, YOLOv8s-pose, by integrating the Convolutional Block Attention Module (CBAM) and Content-Aware ReAssembly of FEatures (CARAFE), to develop an improved YOLOv8s-pose (IYOLOv8s-pose) model, which efficiently focuses on salient image features with minimal parameter overhead while achieving a superior recognition performance in complex backgrounds. IYOLOv8s-pose manifested a considerable enhancement in detecting bending points and stem nodes. Particularly for internode detection, IYOLOv8s-pose attained a Precision of 99.8%, exhibiting a significant improvement over RTMPose-s, YOLOv5s6-pose, YOLOv7s-pose, and YOLOv8s-pose by 2.9%, 5.4%, 3.5%, and 5.4%, respectively. Regarding plant height estimation, IYOLOv8s-pose achieved an RMSE of 0.48 cm and an rRMSE of 2%, and manifested a 65.1%, 68.1%, 65.6%, and 51.1% reduction in the rRMSE compared to RTMPose-s, YOLOv5s6-pose, YOLOv7s-pose, and YOLOv8s-pose, respectively. When confronted with the more intricate extraction of internode length, IYOLOv8s-pose also exhibited a 15.5%, 23.9%, 27.2%, and 12.5% reduction in the rRMSE compared to RTMPose-s, YOLOv5s6-pose, YOLOv7s-pose, and YOLOv8s-pose. IYOLOv8s-pose achieves high precision while simultaneously enhancing efficiency and convenience, rendering it particularly well suited for extracting phenotypic parameters of tomato plants grown naturally within greenhouse environments. This innovative approach provides a new means for the rapid, intelligent, and real-time acquisition of plant phenotypic parameters in complex backgrounds.