Let’s talk post-partum low back pain. Many factors go into creating low back pain in recently post-parthm women causing it to be extremely prevalent. First off, you have just carried a baby around inside of your abdomen for 9ish months creating an intense strain on your low back. Then you have endured labor and delivery – both vaginal and c-section – which take an immense toll on your core musculature. Finally, you have brought a new baby home with a lack of support around your core and are now carrying said baby, rocking said baby, and feeding said baby for hours on end even in the wake of sleep deprivation and full-body fatigue. No wonder our backs hurt! 😳
After all the stress, our backs tend to feel stuck and have difficulty moving through a full range especially into lumbar flexion. This week’s exercise of the week addresses spinal mobility to improve global and segmental movement in and out of a flexed-spine position. This simple movement can help reduce pain and improve stiffness to help improve your function as a new mom! 👍🏼
Instructions: Begin on hands and knees with shoulders and hips stack over wrist and knees respectively. Slowly sit your bottom back onto your heels and then slowly return to the starting position. Think about moving slowly as if you were moving one vertebrae at a time. Think about reaching your hands in the opposite direction of your rear to create a back stretch. And don’t forget to breathe throughout the movement. 😜
Just because low back pain is extremely common doesn’t mean it’s okay. Low back pain is best treated early so don’t wait until your pain gets worse or interferes with your function. Contact Life Changes Physical Therapy and let us help you feel your best and be the best mom you can be!