How can I strengthen my weak back following two pregnancies ?

[Looby34]

Hi. I had dd Jan 06 (8 lb 3oz) and ds May 08 (8 lb 14 oz). After ds I had a 5 finger separation of my stomach muscles, which is now down to 1 finger separation - so in theory this should not be affecting my back muscles. The physio at the hospital (I have now been discharged from) said she herself has a 1 finger separation and has had it since having her kids 20 years ago.

I obviously have to carry ds about - from his cot to his chair, chair to door bouncer etc - and carry him in his car seat. Plus I still carry dd - though not very much.

My back is terribly weak. When I have to bend down to load the dishwasher or fold some clothes on my bed, it aches. And it feels sore most of the time.

What can I do to strengthen it ? Does this sound normal to you .

In case anyone was going to suggest it there'd be no point getting a sling to carry him such short distances...

Do you remember to strengthen your stomach muscles when you pick up your dc? Its not an automatic reflex and you need to consciously practice doing it before you it becomes second nature.

Don't ever bend down - always bend your knees even when you're doing the smallest task.

Can you do some light exercise a few times a week? ie walking without pushing a pushchair.

Looby,
Can you see a physio? I have had lots of back pain for the past 12 months or so after havign my DD in May 07. I was at the stage where in very regular painkillers serent really keeping it at bay and life was getting bloody uncomfortable. I started seeing a physion ( have gone private as the NHS ones i saw were not helpful at all). The guy i see does manipulation ( opggles and pulls and makes bones crack) and then some heat therapy. It has not been cheap, each session costs £35 but it well worth it. My back is still not perfect, still have periods of discomfort/aches but sooo much better
Also agree with MissisBoot, bending knees instead o leaning over....though for me this is still hard to remember to do . Old habits die hard!
And to answer your questiuon...no, it doesnt sound normal.

If it's still giving you problems you still need to see a physio. When were you discharged?

Do you do your exercises two or three times a day?

You need to get help, whether NHS or private. It shouldn't be like this.

I have had a bad back after both my dds were born, for about two years each time (ie till they could walk and be carried less!) and found Pilates and swimming both helped.

Unfortunately, both take time...which is obviously not so easy with two LOs...

I would probably see a Physio to get advice, and make sure its ok to go ahead, then find a Pilates class.

One other thing helped, over short distances, when carrying dds...a 'hippy chick' seat. It means you can stay straight instead of sticking one hip out.

Thanks all. I do high impact aerobics once a week, probably an hour and half worth of hula hooping and walk quite a bit - though it's with the buggy.

I don't do any 'floor exercises' here at home. I have a 'deflated balloon' tummy but am waiting until after Christmas to start any ab work - kind of pointless at the moment . I wondered whether I should incorporate some of those exercises where you lie on the foor on your tum and lift your head up (to try and strengthen my back). Or whether people thought it was beyond that and I should see a physio.. I think I will ask my Dr to refer me.

Thanks for the advice. Much appreciated.

bump

pilates. i had some physio due to back pain and it was all about strengthening core muscles so now i do pilates which makes a huge difference. definitely worth seeing a physio first to identify what is causing the pain.

Have heard pilates recommended on here often for this type of thing. I am trying to find a class that fits in with everything though- that is a challenge- oh and one that is affordable too.
I too had a bad back for around 18 mnths after each birth

Pilates on the NHS sounds good. I know this probably sounds terrible but I don't want to give up my aerobics and can't afford to do both.

Thanks for the advice. Someone gave me a pilates dvd so I will try that as well as asking the Dr for some free class .

Pilates. Definitely. See a proper pilates person forst before you go down the video/dvd route (the exercises are no good if you don't do them properly....)

Pilates has really helped my back too, in fact it's made a huge difference to me overall (I have arthritis and back pain). I agree that you should start with a class, even if it's only for 6 weeks or so. Once you've got the idea then you can use a DVD at home, but you need to make sure you've got the technique right first. The best thing about it is that it teaches you to engage your core muscles during all your other activities too, so even if you only actually "do" Pilates once or twice a week you reinforce the benefit doing lots of other activities, even just walking or cycling.