Posture and Back Pain in Moms

Posture and Back Pain in Moms

Posture and Back Pain in Moms

One of the most common points of pain for new (and experienced) moms is in the low back. There are many factors that work together to create pain in the low back, and it can usually be minimized by working with a pelvic floor physiotherapist in conjunction with a fitness professional who can help you to strengthen your core and make sure you’re moving properly and in proper alignment.

One major mistake people make when it comes to self-correcting the posture is that we focus on sticking the chest out without paying attention to what’s going on in the lower back.
 There is a phenomenon I like to call the Teeter-Totter Effect, where we fix our posture in the upper back, but lose it in the low back, and then vice versa.  

When we’re correcting our posture, it’s important to initiate the movement by engaging the core. Once we properly engage the core without sticking the ribcage out, we can then start to think about pulling the shoulder blades back and down, without losing the core.

Once we can master that in a seated position, we need to figure out how to maintain that strong and neutral postural position through movements like squats, deadlifts, and push-ups, so that we can improve our strength without compromising our safety and causing injury to the low back.  

Start paying attention to the way you pick your children up off the floor, out of a crib, or the reverse (onto the floor or into their crib). You may notice that your back is rounded and it may even be painful. This is your body’s way of telling you there’s something wrong and you need to make a change in the way you’re lifting.

It’s important to note that, from a holistic perspective, there is often more than just a mechanical issue when it comes to back pain. There is usually some kind of inflammation that stems from an inflammatory diet high in sugar, gluten and dairy. Try cutting these out of the diet for a couple of weeks to see if the inflammation goes down. Usually, in a state of chronic inflammation, there is pain in more than one area of the body, and the same goes for any diagnosed condition ending in -itis. If you need guidance when it comes to your diet and lifestyle, it’s a good idea to consult with a holistic nutritionist to help you figure out what to add to and remove from the diet to figure out specific issues.  

For more of a visual on posture and the teeter-totter effect, check out this video I’ve made to help you assess your posture and correct it.

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