By Jen Dugard: I chat to mums on a daily basis, current clients, new clients, friends and those I simply meet and somehow strike up a conversation with. Many of these women talk to me about the constant backache they experience.
Whether it is upper back/neck pain or lower backache that seems to have been around since the day they fell pregnant. Many of these women seem resigned to the thought that it is a normal consequence of having a child and something they will simply have to live with.
I am no doctor and I can by no means diagnose your specific back pain through an article, however, I can give you some tips that might just help to reduce your aching back and show you it doesn't have to come hand in hand with motherhood.
5 things you can do to help relieve backache
1. Strengthen your natural corset
Your tummy muscles are made up of three layers, the Rectus Abdominals or 'six pack' muscles, Internal and External Obliques which are responsible for twisting movements and your Transverse Abdominals or 'core' muscles which act as a corset to keep you standing upright and protect your spine.
These ‘core’ muscles are often relaxed during pregnancy and it is important to re-learn how to switch on and strengthen them whilst giving your external muscles a rest. Many people think by ‘tensing’ their stomach they are activating their core, when in reality the muscles we actually want to switch on may be being lazy beneath the stronger outer muscles.
You have to build the foundations otherwise eventually the ‘pretty house’ will crumble.
2. Stretch the front and strengthen the back
As mums we spend a lot of time in a forward posture, shoulders hunched and chest concave; think back to being pregnant when more weight was distributed towards the front of your body. Then comes breastfeeding and cradling your new baby. It doesn't stop as they get bigger either, they just get heavier! So to look after your upper back you need to strengthen the mid trapezius (the bits between your shoulder blades), learn to relax your upper traps and stretch out the chest muscles. These muscles are strengthened during most 'rowing' or 'cobra' exercises and you can stretch your chest by simply clasping your hands behind your back and pushing your chest forward.
3. Think sumo
It’s not always easy to remember and they can be very demanding but it is important to try to be mindful of the way you reach down and pick up your child.
When scooping your child up from the floor learning how to do a Sumo Squat with good form will help you to find a good strong position which will assist in keeping your back straight and put the emphasis on your legs to bring you both upright. Many injuries come from picking up a crying child in a hurry and from a strange angle - be aware.
4. Train in resistance as well as cardio
Many mums walk and walk and walk...... this is great and often fantastic for settling grumpy babies but it is important to strengthen your body too. Babies get bigger and heavier so your whole body must get stronger in order to handle their demands. If you are weak in general you leave yourself susceptible to injuries caused by simple everyday activities and unfortunately it is often the back that cops it.
Build up strength in every muscle in your body and your back will cope with much more.
5. Relax
We carry much of our tension and stress in our upper traps, neck and shoulders. Add to this the constant carrying, leaning forwards and often hectic pace of many mums these days and you are looking at endless neck aches, headaches and shoulder pain. Learn some simple neck stretches to help loosen and relax, escape for some 'mummy' time and treat yourself to a massage or recruit your partner or friend to give you a neck rub. You could even form a massage train at your next mothers group!
Take the time out to look after yourself, you will feel much better for it and you will have the strength and energy to look after your loved ones. Your needs are important and as I always say a happy and healthy mum = happy and healthy baby.