After my last rant on “Is your Back Really out of Alignment”, I had numerous people reach out to me for ideas on what to do for their back pain! So glad you reached out because I want to help! If you missed that rant you can find it here. If you read my post and are curious to know more on how to treat your back pain…read on!
As mothers, we have supermom powers that allow us to carry five kids, six bags of groceries, and unwrap a granola bar wrapper all at the same time. Even though we have these super powers we are not immune to back pain….shucks!
After having my babies, I suffered from low back pain that would come on after standing for too long, carrying my kids for long periods or leaning over the bathtub during bath time. So often, we just grit our teeth and hope our pain will get better over time.
If you are suffering from back pain, wait no more my friend, I have some super cool advice to help combat your back pain!
Moms do A LOT. The demands on our body vary from lifting massive carriers into the vehicle, to holding a sleeping child for 3 hours straight, to climbing the stairs one million times because we forgot “something”. All this repetitive use of our bodies can lead to tissue breakdown and pain.
I BRING GOOD NEWS! Along with eating the right foods and getting enough sleep, STRENGTH is just the ticket to keep you healthy and pain free. The stronger you are, the greater margin you create between functioning with no pain and and breaking down the tissues.
There are a lot of good exercises out there but my GO TO THREE exercises for strengthening the low back are: deadlifts, reverse hyperextensions, and loaded carries.
The deadlift is one of my favorite exercises because A) I feel strong pulling a lot of weight off the ground and B) it is a great exercise for the back and legs.
The reverse hyperextension is excellent for building endurance and strength in your hips and back. If you don’t have access to a fancy hyperextension machine, you can use a GHD machine with bands, or even just a stable plinth or table to hang onto.
I love loaded carries because they are easy to do anywhere and are great for the stability of our trunks. There are so many different variations too. Heck, you can even use your child as your weight if you want.
Please reach out to me if you have any questions!