what muscles to strengthen for lower back pain??
so I stopped working out when I got pregnant bc I felt like I couldn’t breathe and was stressed so it just was not another thing I wanted to do, now since baby is here lifting and carrying him is harder bc I don’t have the muscle I used to. My lower back is KILLING me, part of it I think is due to anterior pelvic tilt and also just holding baby all day (he’s a velcro bb). Planks? Good morning back exercise? Bridges/hipthrusts?? Arm workouts?? What do I need to do to combat my back pain ahhhhhh
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Hi, pre/postnatal trainer here 👋! I would focus on your deep core muscles, your glutes/hips and overall posture. However I'd also recommend you see a pelvic floor pt as low back pain can also be a sign of pelvic floor dysfunction. I'm currently creating a postpartum wellness program for postpartum moms that will include individualized fitness training and weekly check ins with me as well as dietitian and pelvic floor support and a community of women going through the same thing. If interested, you can fill out this survey: https://forms.gle/p6rDGWPPKtBQdYUo8 Please reach out if you have any questions!
Strengthen the core, stretch the hip flexors, and mobilize the T-spine
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Supermans would strengthen the needed lower back muscles for ya and those around ur spine. U can start just with leg lifts and just with arms lifts and then slowly progress to double lifts. Also strengthen those glutes, girl. A lot of times they are the factoring culprit of lower back lain as u comprise how u stand and walk due to weakened glutes