Hey there, mama bear! How's the motherhood journey treating you? Are you experiencing any lower back pain during or after pregnancy? Lower back pain can feel different from one mama to the next and could be any of the following:
Aching or sharp pain in the lower back area
Pain that radiates down the leg
Stiffness or difficulty moving the lower back
Pain that worsens with prolonged sitting or standing
Muscle spasms or cramping in the lower back
Pain that interferes with daily activities or sleep
Difficulty standing up or walking
Numbness or tingling in the lower back, hips, or legs
If you are experiencing any of the above, let me tell you, you're not alone in this. Lower back pain is a common issue that affects many new mums, and it can be a real pain in the booty!
Lower back pain during and after pregnancy can be caused by a variety of factors:
Weight gain: As the baby grows, the mother's weight increases, which can put additional pressure on the lower back.
Hormonal changes: During pregnancy, the body produces hormones, such as relaxin, that loosen the ligaments and joints in the pelvic area to prepare for childbirth. This can also cause the joints and muscles in the lower back to become more flexible, leading to pain and discomfort.
Poor posture: As the belly grows, pregnant women may change their posture to compensate for the additional weight, which can put additional strain on the lower back.
Muscle imbalance: During pregnancy, the abdominal muscles weaken, and the lower back muscles become tighter. This muscle imbalance can cause lower back pain.
Stress: Pregnancy, childbirth and motherhood can be a stressful time, and stress can cause muscle tension and lead to lower back pain.
Carrying and lifting: New mums often carry their baby for extended periods, and this can put a strain on the lower back. Lifting and carrying heavy objects can also cause lower back pain.
Whilst there could be many causes of lower back pain, don't worry as there are plenty of exercises and tips you can do at home to alleviate the pain and discomfort.
Movement & exercises to try at home:
First things first, it's important to understand the importance of maintaining good posture. Sit up straight, shoulders back, and engage those core muscles. And speaking of core muscles, doing exercises to strengthen them, such as pelvic tilts and quadruped, can also help alleviate lower back pain. Here is a video of some exercises to do at home, with a few instructions below the video.
Pelvic tilts involve lying on your back with your knees bent. Try keeping your body and legs as still as possible while you gently rock your pelvis forward and backward. You can then try twisting the pelvis from side to side before finally rotating your pelvis in circles in both directions.
Prone press up- lying on your tummy, hands under your shoulders, elbows bent. Active legs, lengthen tail bone towards your heels. Gentle articulate your head and upper back off the floor, to a comfortable position of lumbar extension. Return to the start position. Repeat 6-10 times
Quadruped- in a four point kneeling position, engage your core by l squeezing and lifting belly button to spine. Long spine, long back of the neck. Raise your right arm & left leg away from the body, focus on length as opposed to height. Keep trunk and pelvis steady, as if balancing a small ball on you lower back. Return, repeat on the opposite side. Perform 10 times each side
Book openings- lying on your side, support your neck with your arm or a pillow. Imagine that you a lying against a wall with your head, upper back, bottom & soles of the feet in one line. Keep hips stacked. Open the top arm up towards the ceiling, aiming to get that shoulder blade on the floor behind you, follow you hand with your gaze. Return to the starting position. Repeat 6 times each side.
Fitball wall squat - place a fitball against the wall and your lower back. Feet hip width apart, exhale as you sit back into a squat position. Inhale at the bottom of the movement, exhale to push the floor away straightening the legs. Perform 10 -20 times.
Maybe we can help you
But if you're still struggling with lower back pain, it might be time to seek some professional help. Osteopathy is a holistic approach that can help realign your spine and alleviate pain. And if you're looking for a low-impact exercise option, Pilates is a great choice. Pilates focuses on strengthening your core muscles and improving posture, which can help reduce lower back pain.
So, to all our fellow mama bears out there, don't let lower back pain be a pain in the booty. Try out some of these exercises and tips, and don't hesitate to seek out professional help if you need it. You got this, mama! Subscribe to our newsletter and be the first to know about our tips to improve your health. Or book an appointment now and let our experienced practitioners care for you. Don't miss out, join our community today!
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