Most moms suffer low back pain, wrist pain, neck/shoulder and upper back pain. Today I have a few suggestions to help busy moms manage low back pain using fitness. Please refer to last days post for wrist and forearm exercises.
MOM, Fix Low Back Pain with Fitness
Mom Fitness-Low Back Pain can be managed with a few key moves such as:
1. Front Plank
This is a great exercise for mom to help regain some tone in stretched out abdominal muscles. The front plank is a safe abdominal exercise for mothers who suffer rectis diastases. Start with 30 seconds and gradually work up to 2 minutes.
This exercise is great for your entire body, including shoulder stability. Hold for no more than 30 seconds on each side and stabilize your shoulder before you lift. Keep you body straight and lift your hip to the ceiling. Perform 2-3, 30 second side planks per side
Gluts and hip flexors are addressed with this exercise. Pull your knee to your chest and perform a one legged glut bridge. 10/side
Start on all 4’s, tense your abdominals lift away your arm and opposite leg using your glut form you body without letting your pelvis shift. Work up to 10/side
5. Lateral Stability– this is often overlooked and specific for mom back back. Most moms push a hip out to one side and prop their baby on it- bad idea. Also your hips and pelvis are changing or have changed so you need to regain strength here. Try to old you child against your abdomen.
Use a resistance band under your feet and walk sideways keeping your feet straight ahead. 10-20 steps in each direction.
Some other moves that you will want to be doing to prevent, manage and alleviate low back pain are stretching your hip flexor muscles, using a foam roller to roll your spine and gluts and stretching your mid back thoracic spine.
Baby Bump Busy Mom Fitness
Jacqueline Gradish, BSc, CPT