Being a mom can come with some back straining symptoms. In a previous post, I wrote about common mom back pain causes and ways to prevent back issues. Now I’d like to share some great stretches to help minimize back issues and improve mobility and flexibility. These are great to do every day. If you are feeling more than minor tightness however, it’s important to speak to your health care provider to find out if there are any more serious back issues going on, and to ensure stretching won’t exacerbate the issues. So avoid being Dr. Google and seek medical attention when you need it.
Cat/Cow Stretch: On hands and knees, inhale and create length in your spine. Next round your back as much as you can, while lowering your your head and neck, creating a ‘C’ curve in your back, paying particular attention to rounding your lower back as though you are pushing it into a hand. Slowly repeat the Cat and Cow movement 5 times.
Low back release – tennis ball: This is a great low back relaxer. Lie on your back with your knees bent and your feet on the floor. Place two tennis balls underneath your pelvis/at your lower back about 2 – 4 inches apart from each other/on either side of your spine- never on your spine. Let your body sink in to the tennis balls to help relax the sacroiliac (SI) joint.
Lying knees to chest: Relax your back on the floor and gently bring your knees toward your chest with your hands around your knees. Breathe in and out holding the position.
Bent knee cross over: Place a yoga strap or long towel behind your thigh, head on the ground. Bring your right knee toward your chest. Keeping your right shoulder on the ground, hold the towel with your left hand and guide your knee slowly to the left until you feel a stretch in your back. Your knees may not come all the way to the ground-that is fine and do not try to force your knees down. Hold 15-30 seconds. Repeat on opposite side.
Straight Leg Cross Over: Place a yoga strap or long towel over the arch of your foot, head on the ground. Straighten your left leg on the floor and the right leg overhead until you feel a stretch but don’t force it. Hold this stretch first; a hamstring stretch for the back of your leg. Straighten only until you feel the stretch. Hold for 30 seconds. Then, keeping your right shoulder on the ground, use your left hand to guide your leg the left. Let your back and hips rotate with your leg. Your leg does not need to come to the floor. Hold 15-30 seconds. Repeat on opposite side.
Don’t undo all that relaxation by getting up too quickly. Try bending your knees to one side and rolling in that direction to get up slowly for the next sequence.
Hip Flexor Stretch: Starting on your knees, step one foot in front, making sure the toes on your front foot are in front of your knees. Keeping your chest up, gently hinge forward from your hips until you feel a stretch in front of your hip on the back leg. Aim to keep your shoulders over your hips. Hold for 15-30 seconds. Repeat on opposite side.
Kneeling Hamstring: Starting on your knees, step one foot in front. Keeping your weight on your back leg, push your hips/glutes back. You should feel this in the back of your straightened leg. Keep your back straight and rest your hands on your bent knee or thighs. Hold 15-30 seconds. Repeat on opposite side.
Now use that awesome form and strong core to stand up safely. Bend your front knee and stand up from a lunge position using the power in both of your legs. I hope you feel great!
If you have favorite stretches, please share!
