As featured in September’s Gurgle Magazine..
“I’ve put my back out three times in the last month as I get my nine month old out of the car seat, or as I pick him up. Most of these times I am bending my knees but I obviously have a weak spot. Are there any exercises I can do to strengthen my lower back to protect it in the future?”
Firstly you need to stretch the muscles of your back which most likely are tight, then strengthen the whole of your ‘core’. This needs to be done gradually so you can see improvement in your strengthen and back ache.
To stretch your lower back, stand with your feet shoulder width apart, inhale and bend slowly from the hips keeping your body weight in the balls of your feet and arches of your feet but at the same time keep your feet flat on the floor. Lower your upper body so that it is (ideally) parallel to the ceiling. Reach forward with your arms and your palms facing up towards the ceiling. Hold for 2 -3 seconds, then exhale and slowly come up to standing. Repeat this 8 times.
A good starting exercise condition your core aim to do the ‘Tummy Vacumn’ exercise. On all fours, with hands under shoulders and knees under hips. Your back needs to be flat and shoulders relaxed. Exhale and draw your belly button in toward your spine, keeping your back flat. Hold the abdominal muscles tight for as long as you can. Then breathe in and relax your abdominals. Repeat for 10 repetitions and aim to do this most days for at least 3-4 weeks. Then you can move onto other exercises but avoid any stomach crunches or bicycle cross-overs. For help on technique I strongly recommend seeking help from a qualified post natal personal trainer or specific post natal group class.
Vicky Warr, Founder of TheBeezKneez and Gurgle Magazine’s Fitness Agony Aunt
