Six Exercises to Eliminate Back Pain

Being a mum, we all have the daily routine of lifting, feeding and changing our baby and we tend to forget about our posture and how to support it. Building a strong core and back is an essential part of getting back into shape after having your baby and very important to maintain as your baby turn into a toddler.

Most of the time, back pain is associated with a weak core or tight muscles in the pelvis, gluteuls and hamstrings (the lower body). For this reasons, it is best to incorporate core and back exercises and stretches to eliminate the back pain.
Before starting exercise it is very important to wait at least six weeks after you have given birth and consult your GP or Obstetrician before commencing an exercise program.

Below are 6 moves to strengthen your core and back and help you perform everyday activities with ease!

Before each exercise you must activate your core. Follow these three simple steps;

1. In your first exercise position, inhale through your nose.
2. Exhale out through your mouth and draw your belly button in towards your spine (or visualise tightening a belt around your waist, one notch in) then continue with normal rhythmic breathing.
3. Your draw in should only be around 30%. You don’t want to activate all of your abdominal muscles. Lengthen through your spine and relax your shoulders.

REMEMBER to do this first for each exercise below.

Exercise One- Pelvic Curl (strengthens back, gluteals and hips)

1. Lie on your back, arms by your side; bend your knees so that your feet are flat on the floor.
2. Inhale and raise your hips off the floor until they are level with your knees.
3. Exhale, scoop your lower abdominals and initiate a pelvic tilt backwards and roll your spine (using each segment) back down towards the floor with control.
4. Inhale as you relax your hips (on the floor) and repeat the sequence again. Repeat 10 times.

Exercise Two- Abdominal Side Twists (strengthens abdominals and core)

1. Lie flat on your back and lift both of your legs above you, knees together. Bend your knees at 90 degrees and directly over your hips.
2. Place your arms down beside you and keep your lower back firm against the floor.
3. Inhale and lower both of your legs towards your right side. If you feel your lower back starting to arch or your abdominals giving in, you have lowered your legs too far. Exhale and return both legs back to 90 degrees (start position) and repeat on the left side.
4. Do 20 lifts (10 each side), 2-3 sets. Remember to keep your head on the floor and relax your shoulders.

Exercise Three- Kneeling Arm and Leg Raise (Core and balance control)

1. Kneel on all fours with your hands directly under your shoulders and knees under your hips.
2. Brace your abdominals (drawing your belly button in towards your spine). Maintain balance and slowly extend your right arm and left leg out in different directions. Your limbs should not be higher than your torso.
3. Keep your head inline with your spine and lengthen your limbs as you extend.
4. Repeat this 20 times before changing sides. For a challenge, try not to put your hand or knee down after each extension.

Exercise Four- Back Extension

1. Lie on stomach, straight, with arms in front of your body.
2. Lift right arm and left leg, hold for 2 seconds, then lower.
3. Switch sides and repeat. Do alternate raise, 2 sets of 20.
Exercise Five- Hover (strengthens entire core)
1. Lie on your stomach with your elbows on floor, directly under shoulders.
2. Lift your body up off floor, level 1 on knees, level 2 on toes.
3. Hold body perfectly straight, don’t arch back. Hold for one minute. Repeat twice.
4. Remember to draw your belly button in as you come up into the plank position.
Exercise Six- Oblique Grab (strengthens entire core)
1. Start in a plank position, on hands (underneath shoulders), feet hip distance apart.
2. Lift your right arm off the floor and wrap under your body and grab your left side.
3. Hold this position for 3 seconds and return to start. Do 2 sets of 12.
Remember a strong core = a happy and healthy back.

Enjoy the workout!

If you have any questions regarding these exercises or any fitness related question, Mell is happy to help. Or for more ways on getting your body back into shape, please visit www.risefitness.net.au

Stay tuned… on future articles in June, keeping motivated and active over winter.