The school run, breastfeeding, birth, even cuddles can contribute to chronic back ache but it doesn’t have to be something you put up with. When you think about it, it isn’t surprising that the many tasks you juggle daily in addition to the effects of pregnancy and birth on your body can lead to constant back pain. Pilates specifically deals with these issues.- Weak or dysfunctional pelvic floor
- Postural changes during pregnancy and after birth
- Age and hormonal changes post natal, Peri-menopausal
- Handling the kids- twisting and leaning
- Pushing a pram
- Juggling everything- general stress on the nervous system
- Tension
- Overloading one side of your body due to bags, baby or child
- Your “squeezed in” workout
- Abdominal separation
- Stooping over your iPhone or computer
Take care when lifting. Bend at the knees not your hips and when the load is heavy and wriggly try to keep it close. Keeping your child closer to you when lifting reduces your risk of injury or back strain.
Take care when getting your baby or child into a car seat or buggy. Kneel or squat whenever possible. If you can get in front of your child to get them strapped in it’s much kinder on your joints.
Use alternate arms when holding or carrying your child. This doesn’t have to be on a busy road, where you’d prefer your strong side but perhaps when you’re at home, use the other side for balance.
Check your breast feeding posture. Are you stooped or hunched forwards? Is your neck comfortable? Are you having to lean to get a good latch? Could cushions or a better chair help you both out?
Never twist when you lift. Lift first and then turn. Lift your pelvic floor first before you lift children, shopping or other items. To strengthen gently lift and hold a few times in the day and slowly release to increase the tone.
Work on your fitness and strength. Perhaps add a walking morning to the school run or park a little further away. Consider a weekly class with friends, a walk or something gentle to get you started. It’s great to do something sociable like joining a pilates, Zumba or Bootcamp class but take exercise slowly and balance your type or exercise.
Avoid standing still for long periods of time. Move more.
Every time you use your iPhone think about your posture. Make it a habit. Are you slouched on the sofa with your head pushed forwards? Could you take a breath and sit up tall?
Don’t rush. This doesn’t mean be late for everything but taking 3 deep breaths occasionally will calm the tension and help to relax your muscles. If the kids are demanding and not doing as I ask I try and smile before I call/ shout it helps me calm down.
Don’t overdo it. If life feels busy all the time it’s possible you are cramming too much in. Is there something you could prioritise this week? Something for you? Or perhaps something you need to say no to? “You time” is important as we are helping to raise amazing people for the future but need to make sure we happy and healthy first!
Make keeping your spine moving and therefore healthy a priority.
Example of shoulder bridge
Move as much as you can. Think about rolling your spine, side stretches twisting and rolling forward to help you lengthen and release tension. Pilates is an all over body conditioning programme designed to balance and add tone to your body but it’s also about stretching and mobilising your muscles and joints. There is a great move called the shoulder bridge it relaxes tension in the back and strengthens the muscles to support the spine. Please email me with your back problems or questions and I can send you back and pelvic floor exercises. Or if you are local to Farnham, Surrey why not book onto one of our back care classes that start next week? These are 6 week courses designed to get your back – back on track – a perfect way to end the year. Take a look here for more details