When your back feels tight or even painful, the first thing you probably say is “I need to stretch more”. And although stretching and back mobility is one component to back health, it will never be the best or only remedy. Stretching lengthens muscles…in the moment, but it rarely is enough for spasms, and definitely isn’t enough for chronic or recurring pain. Most often, the cause of back pain for moms is feeding posture, carrying, and lifting their baby, weak core. This pain may appear in pregnancy and continue postpartum, or not show up until after the fourth trimester as your baby grows. To truly address your pain, you have to address the cause. The moms I work with have significantly less back pain than most because we focus on range of motion (mobility) of joints like hips, knees, and ankles, we strengthen the muscles involved in mom posture (rounding shoulders), and we strength train for mom movements (lifting, bending).
Here are four muscle groups you can focus on as you begin to address your back pain:
Glutes
Your glutes are important for hip extension and they help with core stability. During the early postpartum period, strong glutes can support your weaker core muscles as you work to rebuild ab strength and function. During pregnancy, your glutes can step up and assist your lower back muscles when they fatigue trying to adapt to the anatomical changes that occur each trimester.
Hamstrings
The hamstrings are responsible for hip extension and knee flexion. They play a crucial role in bending down to pick things up. When they are strong they can share the load with your back muscles to prevent overuse, which reduces your risk for pain. Use your hamstrings to hinge rather than rounding your spine when lifting your baby out of the crib, your back will thank you.
Core muscles
This is probably the most obvious group of muscles when you think of preventing lower back pain. However, you have many core muscles, and not only do you need to keep them strong, but you have to make sure they coordinate and work well together. This is especially important for moms considering your rectus abdominis muscles, diaphragm, and pelvic floor muscles are heavily impacted by pregnancy. But, don’t feel hopeless, I’ve helped hundreds of moms learn how to strengthen their core during and after pregnancy. Research shows back pain is common, but not inevitable with the right core training program.
Upper back muscles
Yes, your upper back muscles can impact your lower back muscles. Muscles like your rhomboids, trapezius, and rear deltoids, help maintain posture and prevent rounding of your shoulders. Moms tend to develop rounded shoulders due to extra frontal weight during pregnancy, and feeding posture postpartum. Strengthening the upper back will keep your body in better alignment reducing your risk for low back pain.
So even though nearly 80% of moms suffer from low back pain, that doesn’t have to be your story. If you recognize that reducing your risk for pain is more than just stretching, and involves joint mobility and muscle strengthening, then you’ll fall into that 20% of moms who can stay active during pregnancy, and take care of their child comfortably. You got this!