4 Exercises to relieve your “new mom” backaches!
While carrying your bundle of joy for nine months, your abdominal muscles have stretched
to make room for delivery. This is a common cause of back pain in new moms because your
back muscles now have to work overtime to support your spine and keep you upright.
Here are 4 core exercises you can do with your little
one to help decrease the ache.
Lie on your back, bend your knees and put your feet
flat on the ground. Place your baby on your pelvis
with their back against your thighs. While holding your
baby in place, slowly push your hips up towards the
ceiling. Hold this position for 3 to 5 seconds. Keep
your abdominals tight to avoid sagging your lower
back. Inhale as you slowly lower your body back to the
starting position. Repeat 8 to 12 times.
Lay your baby on the ground, face up, while
kneeling in front of them. Place your forearms
on either side of your baby and lift your body
off the ground. Keep your back in neutral spine
position and engage your core by contracting your
abdominal muscles. Avoid letting your hips fall or
stick up in the air. Hold for 10 seconds, working
your way up to 30 seconds. Repeat 3 to 5 times.
Laying on your back, bend your knees at a 90
degree angle with your feet in the air. Stabilize your
baby so they are resting on your shins and hold
onto their hands. Engage your core and hold this
position for 10 seconds, working your way up to 30
seconds. Repeat 8 to 12 times.
ARM & LEG EXTENSIONS
Get down on all fours with your baby lying on their
back and parallel to your chest. Engage your core and
slowly lift and extend your left arm and right leg at the
same time while maintaining a neutral spine position.
Hold this position for 3 seconds, then lower your limbs
and give your baby’s belly a tickle as you return to
starting position. Repeat on the opposite side, lifting
right arm and left leg. Repeat 8 to 12 times.
Before getting back to business, consult your postnatal practitioner and get cleared to
return to exercise. You’ll also want to make sure that your newborn can hold their head up
on their own if you’re going to include them in these exercises. If your back pain prevents
you from performing these exercises or persists after trying them,
visit your chiropractor to develop a treatment plan for your recovery.