Mommy Back Pain – How Exercise Can Help
Lower back pain is a very common complaint among moms (pregnant moms included). Exercise can help a lot in preventing and relieving back pain. Quite often, especially for moms with little ones, the source of back pain can be traced to poor posture, improper lifting technique and/or weak abdominals.
Posture awareness exercise: Stand against a wall, with back of head, shoulders, buttocks and heels touching the wall. There should be a small space between the wall and your lower back. Place one hand on your stomach and the other on your lower back. Feel how much space there is between your back and the wall. Inhale. Exhale scoop your pelvis under (perform a pelvic tilt). You should feel the space decrease. Repeat five times.
Lifting technique: Mayo Clinic has a slideshow on their website explaining proper lifting technique: http://www.mayoclinic.com/health/back-pain/LB00004_D.
Try these techniques when picking up your babies/toddlers and toys around the house. It will make a big difference in your back pain.
Exercise to strengthen abdominals: The plank is a very effective exercise at strengthening your core. Plus, since your abdominals are being pulled down by gravity, you have a built in reminder of what you’re strengthening. Get into the plank position (either with extended arms or on forearms) and hold for 15 seconds. Rest and then repeat four times. As you get stronger, increase the time you hold the plank – 30 seconds, 45 seconds, 1 minute.
Before you do this or any other exercise post-pregnancy, check for diastasis recti, a separation of the recti muscles that can occur during pregnancy or delivery. Check out our resources page for instructions on how to check yourself for diastasis recti. If you have diastasis recti, you need to perform special recovery exercises before beginning a regular exercise program. Fit for Expecting can design a recovery program for you. We work with women across the globe and have successfully corrected large and small separations. To get started, email firstname.lastname@example.org.