Days start out busy and stay that way for the average mom. Getting the kids to school or staying awake with the baby all night can put on a strain on a mom physically and mentally. It's hard to get a break, or learn to take a break. Lunches, naps, diaper changes and play dates take the place of some much-needed time for you.
It's common that exercise loses its importance and you've gained some aches; especially in your lower back. Although exercising has many benefits, fitting a full program into your busy schedule might be impossible. If so, try some beginner stretches like the cobra or cross legged stretches to work out the lower back pain.
Motherhood's aches and pains
Moms commonly suffer from lower back pain from carrying children and constantly bending over to do things. Although stretching cannot alleviate all of the back pain, it can help and give you a few moments to focus on something else besides domestic duties.
Soothe your lower back pain with stretches
Stretching, specifically lower back stretches, can soothe the aches. It is easy to do, only take a few minutes and can be done in your living room.
Try these four stretches to sooth lower back aches
Lying lower back stretch
Try a lying lower back stretch when you're back is aching or feeling stiff
Lay completely flat on the floor. Use a floor mat or a towel to soften your floor space, and to protect your floor from sweat. Raise both knees and grab each on your thighs behind the knees. Pull forward, bringing your hips up from the floor. Hold the stretch for several seconds and repeat.
Cross Legged Stretches
Do the cross leg stretch on the floor or sitting. Either way it is simple and stretches your lower back as well as your buttock area. Lying on your back with your knees bent and your feet on the floor, cross one leg over the other thigh. Place your hands on the uncrossed leg and bring it toward your chest until you feel a pull.
The Balasana, Yoga child's pose, is good for beginners, and a great technique to stretch the lower back after a long day of standing, carrying heavy items or sitting. It is a resting pose so do this pose for thirty seconds or more.
After kneeling on the floor, place your big toes together, but leave space between your knees as wide as your hips. Lower your torso to rest your belly between your thighs and place your forehead to the floor. There are two variations to resting your arms. You can stretch your arms out with the palms down, or place them next to your thighs with the palms up. Either is correct, so do what is most comfortable for you.
You probably did a stretch close to the cobra when you were in P.E. class as a child, but didn't know its name. This Yoga move stretches the lower back, strengthens the shoulders and is also good for beginners.
Lie face down on the floor and press the tops of the feet on the floor. Slide your chest forward and up by rolling your shoulders back, leaving the lower ribs on the floor. Keep your hands in place by your shoulders. Move up higher by extending your arms if you need more of a stretch.
Even if you are pressed for time do not stretch cold. Take a few minutes to warm up with some light calisthenics beforehand and take your time when stretching. You can irritate preexisting injuries or strain a muscle if you're not careful.
Lisa M. White
Copyright ©2011 CPT Lisa M. White™. All rights reserved.