Ohhh...my back

My little girl turned 1 this past month (how did the year go by so fast???) and now she's cruising around! While she can't walk on her own just yet, she still wants to walk around holding onto my fingers. Being tall, I find myself stooping over as she's stretched up. I can feel the pull through my upper back and shoulders, into my lower back, and down my hamstrings...ouch.

Pregnant women are very prone to suffer from both upper and lower back pain. If you have a desk job, you may already suffer from hunched shoulders and neck pain from staring at the computer which will only get worse as your breasts grow larger, pulling your chest forward and curving your shoulders. This hunched position is referred to as Kyphosis. Not only does it cause a great deal of pain in the upper back and neck, the tension can radiate right down your shoulders, arms, and into your hands.

Besides the hunching forward, women are notorious for the lower back curve where we relax our hips and they press back, which only becomes more pronounced as the baby belly grows. This inward curvature is referred to a Lordosis. The pain caused by this curve may not only be in the lower back, you may feel increased tension through your sciatic nerve, into your glutes, and down your legs.

Unfortunately, back pain is not only reserved for the pregnant ladies. Postpartum, your back takes a beating while you carry your little one, I am notorious for resting my daughter on my left hip and, as such, have been known to lean to that side. When breastfeeding, it easy to fall into the habit of leaning forward to nurse.

What can we do to prevent long-term back pain?
My grandmother suffered from severe osteoporosis in her spine; by the end of her life, she was unable to stand up straight and she suffered from bad kyphosis. Her condition has made me so much more aware of my own posture and back alignment.

Rows with free weights

Posture: Standing or sitting, it's important to think about your posture. When standing, keep your hips directly under your shoulders rather than letting your pelvis tip back and up, you will need to engage more lower abdominal muscles to help with this. Keep your shoulders back and down, almost slightly pulled back and together if that helps you remember, although I don't want you pressing your chest way out either. Chin up and in! Leaning your head forward is hard on the neck and upper back. This posture will also give you a major boost of confidence!

Upper back: because of your enlarged chest, it is important to strengthen the muscles in your upper back as well as your chest muscles (balance is key). Rows and wide-rows are two great exercises to strengthen that area.

Kneeling arm and leg extension

Lower back: One of my favourite exercises to strengthen then lower back is a kneeling arm and leg extension. This can be done at any stage of your pregnancy or postpartum. Not only does it work your lower back, it is also helping to stabilize your core muscles and develop your balance (which goes quite quickly!). Begin on the floor with your hands right under your shoulders and knees under your hips. Draw your belly in and think about making a flat back. Balancing on your right hand and left knee, slowly extend your left arm and right leg until they're inline with your body. If this is too much, begin by simply extending either one leg or one arm and progress to simultaneous extensions.

Even when we're just walking around or sitting, it's important to be conscious of how our lower back is positioned. Try to keep your abs braced and keep your tailbone tucked under your neck rather than letting your hips fall back and up. You may find your actually more tired initially because of maintaining a good posture but it's much better for you in the long run!

Feeding: Whether you're nursing or bottle feeding, it's important to be in a good position. When nursing, have a sturdy pillow for your baby to lay on (I love "My Breast Friend" pillow. Being tall, I can clip it right around me and it stays in place). Be sure to bring your baby up to the breast rather than leaning over to feed. If bottle feeding, be sure to have pillows under your arm in which you're supporting your baby. This will help reduce strain on your neck and shoulders.

Stretching: While we are thinking of strengthening the muscles, we should also be thinking of lengthening. There are many great stretches to keep our backs limber. My absolute favourite is great for if you've been sitting or standing for a long period of time and need a good stretch throughout your whole back. Stand comfortably and rest your forearms on your thighs. Draw your belly in and curl your back, feel the separation between each vertebrae and between your shoulders. Another great one is cat/cow position. On all fours, draw your belly in and curl your back, hold for a few seconds, then release to let your belly fall down towards the floor and arch your spine. This will help keep your muscles relaxed and your spine limber.


So to keep our bodies in good alignment both while baby in utero and as our little ones begin to walk, remember to stand tall and keep strengthening our backs. While I suggest a few simple exercises, there are many more out there that can be used to strengthen the muscles as well as great stretches to work out the aches and pains!

See you at the gym!