Did you know that back pain affects sixty to eighty percent of Americans at some point in their life! Life as a mom has back pain written all over it – pregnancy, breastfeeding, carrying wiggly kids and lots of stuff, picking up toys, limited time to workout, etc.

It can be lessened by strengthening your deep core muscles, improving posture and staying active throughout your day! Here are 5 tips that could help you prevent and aid in getting rid of that annoying lower back pain:

 

1. Move!  Overall strengthening can promote improvements in functional movements. If work requires you to be seated for the majority of the day, plan small breaks to go for a brief walk. Stretch out those stiff muscles and keep moving! Try this back extension exercise to strengthen your low back muscles.

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 Back Extension Exercise:

{this is NOT a pregnancy exercise, if you are currently pregnant try this exercise instead}

Step One: Lay on your stomach on a stability ball with your elbows bent and hands placed gently behind your ears.

Step Two: While drawing your abdominals in and upward, engaging your core muscles, contract your low back muscles and glutes to extend your spine, lifting your torso off the ball.

Step Three: Hold for 3 seconds and gently return to start. Repeat 12-20 repetitions.

 

2. Foam Rolling – Try this wiggle stretch {a favorite among my clients pregnant and not} to help release tension around your sacrum and low back. If you don’t have a foam roller handy be sure to read tip #3!

 

3. Gluteal Release with Tennis Ball  – Grab a tennis ball and place it in your upper glute area and slowly roll around on the ball. This is a form of self-myofascial release that you can do on your own to target specific trigger points that are holding tension in the muscle. When released can help relieve back pain.{as long as this feels good for you, you can do this release exercise during pregnancy}

 

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4. Epsom Salt Bath  {I recommend to AVOID warm/hot baths during pregnancy} However when you aren’t preggers enjoy an epsom salt bath at the end of the day. They help the body feel calm, allow the muscles to relax and will get you ready to go straight to bed! {Add about 1 cup of epsom salts to a warm bath}

 

5. Improve Posture! Improving your posture is a tiny tweak that can lead to big changes – say bye-bye low back pain. Correct posture is very important in order to have a healthy spine and an absolute MUST during pregnancy too! Remind yourself throughout the day to stand up tall lifting through the top of your head with your core engaged, relax your shoulders, and breathe deeply- remember to “show your heart”!

 

 

Thanks Kim for her wonderful testimonial:

BIG thank you to Erica for all of her tips and tricks on back pain relief. I pinched a nerve in my back and while my own home remedy’s were making my situation worse, I finally turned to her Healthy Lifestyle for the Busy Mom Program and her foam rolling videos and INSTANTLY started to feel relief from all of her recommendations. I could even stand up straight without pain the very next morning! Thanks Erica!”

~Kim F. {busy working mom}

Give these powerful tips a try if you are experiencing that annoying low back pain. Be sure to discuss with your physician prior to beginning any exercise program or new exercises. And always listen to your body!

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Showing 8 comments
  • Ryan Larsen
    Reply

    My wife is about 5 months pregnant and was looking for a good site and we found this one. Great information and easy to understand information. Good job!

  • Delores Lyon
    Reply

    Thanks for sharing these tips on dealing with back pain. It is good to know that there are so many ways to improve your back health. In fact, I’ll be trying a few of these to see if they will relieve some back pain. Hopefully changing my posture will be able to relief some pain. If not, I might have to find a professional to help me out.

  • Maternity clothes
    Reply

    These are wonderful tips, I suffered with back pain a lot during pregnancy and I feel that it was due to not wearing the right clothes too. Supportive pregnancy clothes can make a big difference to how you feel and whether you are comfortable or not during the final months. Thankfully I found some great maternity items but will take these exercises into account too.

  • Johnny
    Reply

    I know that correct posture is key to removing back pain. For some reason it is just a hard habit to develop. I will have to think of good ways to remind myself how to stand up straight throughout the day. Thanks for sharing.

  • Runescape Gold
    Reply

    i love this site a lot!

  • Catherine
    Reply

    Great article, I found these exercises great and also continuing my weight training. Thankfully I have suffered no back pain during my pregnancy as a result. X

    http://leopardandspice.blogspot.ie/

  • Jane Fox
    Reply

    I’ve suffered from back pain for much of my life, and I think these are all great tips. I haven’t tried an epsom salt bath, but I definitely will in the future. I can tell that when my muscles are relaxed I do have better posture and less pain, and this seems like a great way of getting there. Thanks for the advice!

  • Avery Grey
    Reply

    I have been dealing with a lot of back problems for the best few months and I haven’t really known what to do about it. I have tried different stretches and even getting a new mattress. I am concerned that there might be something else going on so I will have to do some more research. A friend of mine also recommended the epson salt bath trick as well so I will have to try that one out. Thanks for sharing!

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