Thursday, July 2, 2009


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.

2. Side Plank

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

3. Cook Hip Bridge

Gluts and hip flexors are addressed with this exercise. Pull your knee to your chest and perform a one legged glut bridge. 10/side

4. Bilateral Back Extension

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.

I hope everyone had a great Canada Day. We had a great day around our house, all go with our backyard makeover. You see we are a home renovating kind of family. We have taken down our main wall on our main floor, ripped out and renovated our entire basement, tore our roof off and built a second storey on our house, built a deck and our latest project making a natural stone raised garden bed. This was by far the heaviest job we have done. We had 8 tonnes of stone delivered to our driveway this week. My husband and I just starred at it yesterday morning, hoping someone would arrive to help. We started lifting and moving, by the end of the first hour I could not carry any more of the wall blocks, they weight between 75-100lbs. Thanks god 2 strong friends turned up and the wall is complete. I was exhausted yesterday, but not sore today. My training had paid off, my numerous deadlifts and squats, pulls and pushes. It's not just about looks, it's about function.

How and what are you using your muscles for? As a mom you are definitely using them. You may be at the stage early after delivery and rebuilding your abdominals, you may be carrying the infant car seat or lifting a toddler. Really think about how you use your body everyday as a mom. Let me know what you find most physically challenging about dealing with your children, I would love to hear and will address some exercises to help you get through your day with a strong and healthy body.


WonderousWomanRetreat said...

Dear Jacqueline,

Consider to join us for A Wonderous Woman Retreat
on August 13,14,and 15

The Wonderous Woman retreat program leads and encourages every woman to connect to all facets of her purpose and value. Our approach is to create experiential retreats in beautiful venues where you can connect to your mind, body and spirit.

It's easy to take care of everyone else in our lives, but we tend to forget about ourselves.

Low back pain causes said...

Low Back Pain is the pain associated with the lower back area between the ribs and above the upper legs. The lower back is the crucial link binding the upper and lower body. Most of the times low back pain is the outcome of arthritis. One can use low or medium set warming pad. Avoid bed-ridden, overweight, jerky movements, one should invest in a good seating arrangement.

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