Back Pain and Core Strength part 2

Leg Extension

  • Starting position:
    • Kneel down on your hands and knees. Keep your spine in a neutral position and maintain an abdominal brace (by tightening your stomach and buttock muscles.)
  • The move:
    •  Extend one leg behind as much as you can. Even a little way makes a difference. Be sure to keep your upper body stable. Hold for two to three seconds.
    • Return to the starting position and switch sides
  • Repetitions: Repeat three to ten times. Gradually work up to three sets.
  • Rest for 30 to 60 seconds between sets.

For more great stretches for pregnancy see these nine pregnancy stretches for the whole body.

Maintaining Good Posture During Pregnancy:

  • As your weight increases and shifts to the front of your body, you’ll likely develop a tendency to slouch forward and round your shoulders.
  • These changes can put additional stress on the joints of your spine and muscles in the shoulders, mid to upper back and neck.
  • Remember to keep your shoulders ‘down and back’ and your chin slightly tucked.

Do exercises to stretch the front of your shoulders and chest. These exercises will strengthen your chest and the muscles between your shoulder blades.

After your baby arrives:

  • When carrying your child, hold them upright against your chest. Avoid carrying your child on your hip, as this position will cause a postural imbalance that can lead to low back pain over time.
  • Always sit in a chair with back support when feeding your baby. Avoid leaning forward to reach your child’s mouth, as this will strain your back. Use pillows and blankets to support your baby’s position.
  • To safely lift your child, put your feet shoulder-width apart, keep your back completely straight and bend your knees. Lift with both arms and use your thigh muscles.
  • Take time to do some quick stretching when your baby is napping. Ten minutes a day can help raise your energy level and keep you flexible while avoiding aches and pains.

There is no time for back pain in parenthood. A chiropractor can help.

https://adelaideclinic.ca/pregnancy

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