4 Easy Exercises New Mothers Can Do At Home

Physical pain is never pleasant, but it is especially tough when you are a busy mom on the go. Whether you are dealing with neck pain from spending hours bent over your baby while nursing, or back pain from the constant babywearing, nothing will sap out your energy quite like pain. According to research, about one-third of new mothers suffer from painful musculoskeletal conditions such as “nursing mother’s neck”, mechanical neck or low back pain.

If you are a new mother and are experiencing such pain, help is at hand. Here are five easy stretches to help you focus on enjoying life with your baby instead of feeling down in the dumps. Before we begin, always ensure that you warm up before exercising, especially if this is your first time in awhile. Warming up will help you prepare your body and avoid injuries as you go through the stretching routine. With that out of the way, let us have a look at the ways in which you can deal with your neck and back aches.

Towel Stretch

Common household items will work for this stretch. Simply grab a towel and get into a standing position. Now, place this hand over your head and bend your elbow behind your neck. Take your left arm around your waist and grasp the other end of the towel. Slowly bring both arms closer together. Hold and breathe for several seconds before switching sides. A few reps will provide effective relief from back pain.

Neck Roll

This is an exercise designed to offer quick respite from neck pain. Stand or sit up straight and begin by tilting your neck to the right. You should feel the stretch in your trap muscle. After a second, gradually roll your head counterclockwise. Pause for a split second once you reach your left shoulder and complete by ending where you began. Repeat this 2-3 times.

Chair Rotation

As the name suggests, this exercise requires a chair, which, again, you will be able to find in your home. Perform as instructed for relief from back pain. Sit sideways such that your right side is resting against the back of the chair. While keeping your legs still, rotate your torso to the right and reach for the back of the chair with your hands. Hold your upper body in rotation and use your arms to stretch deeper as your muscles loosen. Hold for 10 seconds. You can repeat the actions thrice on each side.

Thoracic Extension

You can use the chair for this one as well. Sit straight and allow your upper body to fall over the back of the chair. For a deeper stretch, extend your arms above your head. Hold both positions for a few seconds and then release. Repeat three times for relief from back pain.

Relieve Your Neck and Back Pain at Equilibrio Health

Sometimes, stretches or workouts at home may fail to provide relief. In such cases, you should consider seeking professional help as it is never a good idea to let these painful issues linger. At Equilibrio Chiropractic, our chiropractors care for your wellbeing and are committed to helping you feel your best. Whether you are suffering from chronic neck pain, or are starting to feel a strain in your back from baby-caring duties, our treatments will bring you right back into your comfort zone. With our wide range of chiropractic and physical therapy services, our team of experts can help alleviate and manage your painful musculoskeletal conditions.

Experience the life-changing benefits of our chiropractic care and unshackle your life from pain. Contact us to book a consultation today.