Whether you are in your first few months of taking care of your newborn or raising a toddler, the everyday tasks of being a mother can be taxing on anyone. Repetitive movements such as hunching over during breastfeeding and carrying your growing child may overstress your neck muscles and add strain to the back. Yet, as part of your daily routine, such aches are simply unavoidable for mothers.

We’ve previously covered the three yoga poses to help relieve back pain but to help with the nagging areas that mothers face, this is the article for you. Besides seeking a chiropractor for your back pain, here are some quick stretches that can help relieve your aches and pains with accompanying videos as a guide:

1. Piriformis stretch

For starters, as you introduce this new addition into your life, it comes as no surprise when it takes a toll on your body. If you feel some numbness or pain in your buttock area, this may be due to overuse of your piriformis muscle. A small muscle that extends from your lower back to the top of your thigh, the piriformis muscle presses on the sciatic nerve when it gets inflamed, causing pain as a result. As you adjust to your new lifestyle, there are some stretches that can help to improve mild symptoms of discomfort and this includes the piriformis stretch.

  1. Lie flat on your back with your knees bent.
  2. Place one leg over the other leg.
  3. Maintaining that position, raise it up towards your chest slowly.
  4. You will feel a stretch in your glutes. Hold this position for the next thirty seconds before releasing.
  5. Switch to the other leg and repeat the same steps.

2. Quadruped

From the early stages of motherhood, it is essential to experiment with various ways of carrying your child and discover the position that feels most comfortable to you. It will eventually get harder to hold onto a wriggling kid and you may feel fatigued after a short period of time. In order to support the weight of your little one, it is important to keep your muscles strong and safe from potential injuries. Also known as the bird dog exercise, the quadruped stretch can contribute to an improvement in hip and shoulder strength.

  1. Start by getting on all fours on the floor.
  2. Lift your left leg up.
  3. Next, raise your right arm forward.
  4. Hold the position before switching to the opposite side.
  5. As you build on your core strength and get better at this stretch, you can raise both arm and leg simultaneously.

3. Plank

As mentioned, it can make a difference when you find the most comfortable baby-holding position from the start. However, a common problem for many mothers is to rely on one side of their body when carrying a child. And more often than not, this can cause uneven weight distribution on your back in the long run. If you are guilty of this, make it a point to alternate between both sides regularly.

Maintaining good posture will also be a struggle and this may make you more susceptible to spinal injuries. With that in mind, by incorporating the right plank form into your exercise routine, this core exercise can not only improve your posture but also help to build on your overall body endurance.

  1. Begin the plank position by placing your elbows directly under your shoulders. You can also clasp your hands together.
  2. Keep your body in a straight line. Take note of your body’s positioning.
  3. Hold the position for 20 seconds as a start.
  4. As you become more comfortable with planks, you can adjust the timings depending on how long you can hold.

Don’t Forget to Take Care of Yourself

As mothers, it is essential to take good care of yourself in order to continue providing the best for your children. This next chapter of your life will be filled with many heart-warming memories and you’ll no doubt want to fully enjoy the process. As you navigate through the various stages of motherhood, these stretches can help to ease any discomfort and strengthen your muscles in the process. On top of that, consider the advice of a local chiropractor in Singapore in the event your neck pain and other ailments worsen. Your chiropractor will then plan the necessary treatment such as shockwave therapy to help with your condition.


At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.


1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.

Serene Ng

I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

Christine Solfelix


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