According to the American Council on Exercise 50% of women will experience low back pain, but the good news is those women who exercise experience back pain with less frequency and sometimes not at all. Not only should you do lower back exercises to prevent low back pain and stay strong for pregnancy or holding a toddler, but to strengthen the back for mommyhood. A strong back leads to a strong core and slimmer waistline. Remember: your back is part of your core and helps bring in the tummy. If the only thing supporting your back and your abs is your spine, those sensitive disks and connective tissue are going to be strained. And strain = pain.
A simple cue of the transverse abdominis, one of the deepest core muscles, will better your posture and help create a strong back. Our core muscles act as a back brace, so back and abdominal strengthening is key. Activate your core by using this transverse abdominis exercise.
Here are 4 back exercises you can do a few times a week for a few minutes.
You may begin to experience back pain that you have not experienced before. Stretching and strengthening will you help you decrease your back pain (of course assuming you have back pain and no underlying issue). As a mom you might be front loaded – as in pregnant, or front loaded – as in breastfeeding.
Pelvic tilts are an excellent core exercise and help relieve lower back pain: