When you were pregnant, your growing uterus pulled your pelvis forward into what we call an ‘anterior pelvic tilt’. This led to an increased lumbar (lower back) curve and all the aches and pains that come along with it. Pregnant women who continue with pregnancy safe core exercises and stretches tend to have less lower back discomfort, but some women suffer regardless. In fact, lower back ache is the #1 complaint among pregnant women. Now that baby is out, let’s get that pelvis back to neutral!
- Strengthen your core muscles – Remember to engage your pelvic floor muscles with all your abdominal exercises so that you are truly working your core muscles.
- Stretch your lower back, hamstrings, and hip flexors – for your lower back try ‘Child’s Pose’ or ‘Cat’ from yoga. For your hamstrings, lay on your back with your knees bent and feet flat on the floor. Extend one leg with foot flexed and gently pull it towards you until you feel a gentle stretch. Hold for 30 second or more. Switch legs. To lengthen those hip flexors, kneel on mat like you are proposing and tilt your pelvic under. Hold for at least 30 seconds before switching sides.
- Watch your posture - Have you ever caught a glimpse in a shop window of yourself pushing your stroller? Was your bottom following along behind you? If it was, chances are you have a sore lower back. Stand tall, especially when you are pushing your stroller. Keep your stroller close to you. My favorite cue is ears-over-shoulders-over-hips-over-knees-over-ankles.
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