Being a mum is back-breaking work! So in honour of mums everywhere – and with Mother’s Day coming up (at the time of publishing) – we’ve put together a few bits of advice for keeping the back and spine in good order.
Back Health for New Mums
Pregnant mums and mums with young babies carry a heavy burden – literally. During pregnancy, while 50–80% of women have reported back pain, one-third of pregnant women claim this low back pain is a significant problem.
And given the number of times a baby or toddler needs to be hefted and held every day, childcare can become a pain in the back after pregnancy as well.
You might also be surprised to hear that bad backs can affect more than your physical health: a study published in the European Spine Journal revealed that mums with back pain were more likely to show symptoms of postnatal depression.
Because of this increased risk, and the risk of psychological as well as physical drawbacks, it’s key for new mums to keep their backs healthy.
One of the first keys to back health to look at is posture. The following are common postural problems for pregnant and new mums:
- Uneven or rotated hips
- Forward head posture
- Forward tilt of the pelvis
Pay close attention to your posture during this time, and if you notice any of the above in your posture, or are experiencing back pain, note it.
If your pain or postural problems persist, consider contacting a physiotherapist.
In addition to minding your posture, heed the following tips as well!
Don’t Forget to Stretch!
Gentle stretching can have a positive effect on back pain and back flexibility.
Always be careful about stretching – make sure not to overdo it! If you’re at all concerned about what stretches to do, consider speaking to a doctor or physiotherapist first.
Here is a list of general tips for stretching to relieve back pain, provided by spinehealth.com
Winter’s Coming – But Try to Stay Active!
The Aussie winter is close at hand, but try not to hole up inside for the 3-4 months of cooler weather. Sudden changes in movement and exercise patterns can trigger pain and injury.
If you let your body get used to an ‘indoor’ lifestyle (lots of sitting, not a lot of movement or weight-bearing exercise), it’s easy to injure yourself when you have to move or start exercising again. A sudden twisting or lifting motion is much more likely to cause a back injury after a period of inactivity.
This rule of thumb applies to muscles, joints and tendons all over the body, but can be especially common for back injuries, as the back is used in so many motions.
Take Care!
We hope you take good care of that back, and move well, feel well, live well!
If you need help or advice regarding back pain, we hope you’ll consider us at Morley Physiotherapy Centre.
Morley Physiotherapy Centre Website
Phone: 9375 3900
Email: admin@morleyphysio.com.au
Disclaimer: Provision of education and research information only – always seek professional advice
This website is presented by Morley Physiotherapy and associated parties, for the purpose of disseminating health information free of charge for the benefit of the public. This website is not a substitute for independent professional advice. Nothing contained in this website is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice.