The Back Journey: Breaking Free from Back Pain on the Motherhood Rollercoaster

Hey there, fellow mamas! Today, we're diving deep into the magical realm of upper and middle back pain during and after pregnancy. So, gather 'round, ladies, let's conquer those nagging aches and break free from back pain together!

Unmasking the Back Pain Bandit

Picture this: You're balancing a baby bump, chasing a toddler, and carrying a million things at once – all while trying to maintain your sanity. Suddenly, out of nowhere, the sneaky villain called back pain strikes! You're left feeling like a medieval hunchback, desperately seeking relief.

Unravelling the Mystery

Why, oh why, does back pain haunt us during and after pregnancy? As our bellies grow and hormones play hopscotch, our posture gets a little wonky. Add in the extra pressure on our spine and the strain of breastfeeding, and voilà! The perfect recipe for back pain. Fear not, ladies! We've got some nifty exercises and tips up our sleeves to help you reclaim your posture and banish those pesky aches.

Here are some exercises you can do at home to help with aches and pains in the back.

• Bridges: Lie on your back with knees bent, feet flat. Inhale, tilt your pelvis up, engaging core muscles and then lift your pelvis up as far as is comfortable. Exhale, and slowly lower back down. Repeat, focusing on smooth, controlled movements. Repeat 5-10 times.

• Cat-cow stretches: Get on all fours with hands under shoulders and knees under hips. Inhale, arch your back and lift your chest (cow). Exhale, round your back, tucking chin (cat). Repeat, flowing with your breath. Do this 5-8 times really focusing on your breathing.

• Swan: Lie on your stomach with hands resting on the floor, elbows bent. Inhale, gently lift your upper body off the floor, keeping hips grounded. Exhale, lower back down. Repeat, focusing on lengthening your spine and engaging your back muscles.

• Don't forget to sprinkle some self-care magic into your routine with hot baths with Epsom salt, lavender-scented candles, and cosy pillows to support your precious back.

The Superhero Sidekick

Enter Pilates – the superhero sidekick to your back pain! This exercise method focuses on strengthening your core and improving your posture, making it a match made in heaven for us warrior mamas. With Pilates, you'll be channelling your inner grace and power, as you bid farewell to back pain and embrace a stronger, more resilient you.

If you're new to Pilates and want to improve your flexibility, our advice is to start slowly and listen to your body. Pilates can be challenging, but it's important to start with exercises that feel comfortable and manageable for you. As you become more comfortable with the exercises, you can gradually increase the intensity and difficulty.

Remember, Pilates is a great way to stay active and healthy as we age, and improving our flexibility can be a key part of that. So, grab a mat and give it a try – your body (and your mind!) will thank you for it.

If you need some further relief, help is available. Osteopathy offers an holistic approach to healing and can work wonders for your back pain. Through gentle manipulations and body adjustments, an osteopath can help restore balance and alignment, easing your discomfort.

Subscribe to our newsletter and be the first to know about our tips to improve your health. Or book an appointment now and let our experienced practitioners care for you. Don't miss out, join our community today!

Book Now

Subscribe