10-Minutes to Back Pain Relief for Mom

Kids and work take their toll on mom’s back.  Get relief in less than 10 minutes.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

I’ve had occasional low back pain on and off for a few years since having children and am concerned that with age and a sedentary desk job it’s going to get worse. As a busy full time working professional and mother of three, I don’t have much time for exercise. With only 5-10 minutes a day in my schedule can you recommend a few exercises that may help?

Answer:

YES! If what you’re describing is an occasional stiff or tight back then I can absolutely offer a helpful and time sensible solution. However, if you are experiencing pain and it has become more frequent, intense, or radiates to your hip or down your leg I’d first see a licensed medical specialist who can further assess and make recommendations to meet your specific needs.

Assuming the former follow this quick 3-step approach that will have you feeling better in no time:

1. Give a (self) massage and get flexible.

• Use a foam roller, tennis ball, or massage stick on your mid and lower back, shoulders, hips, & legs.
• Self massage will reduce your discomfort by: decreasing tension within the muscles, improve circulation making the muscles healthier, and decrease the day-to-day stresses the muscles take while at work, home, and running with the kids.

2.  Strengthen your core muscles from the inside out.

• The deep core muscles often become the weakest after childbirth (sitting also promotes this weakness). To substitute for the deficit in strength the low back muscles are called upon to do more work than they should often leading to overcompensation and a back that is tight or in pain.
• The following three exercises will get you started strengthening from the inside out:
  • Pelvic tilts – Lye on your back, knees bent, hands on hips, gently tilt pelvis forward (low back arches off floor), then back (flatten back to the floor). Move slowly and repeat 10X.
  • Belly button draw – In a seated or lying position pull your naval to your spine and hold for up to 10 seconds and repeat 10X. This will activate the deep core muscles and decrease stress to your back.
  • Plank – Lying on your abdomen place your forearms and toes on the floor, lift your body off the floor so only the forearms and toes are touching. Hold for up to 20 seconds.

3.  Get moving in small ways throughout the day.

• Place a post it or set a reminder to get up every 30 minutes and go for a walk, stretch or do some light calisthenics
• Skip the elevator and take the stairs
• When out and about choose parking away from the door
• Wear a pedometer and try for 10,000 steps a day

Jeff Kubina/flickr

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Whether you’re putting baby in her car seat, chasing your toddler around a playground or picking your child up off the floor, mothering involves nearly constant lifting, pushing, pulling and bending, all of which puts a strain on your neck, shoulders, and especially your back.

The key to maintaining a healthy back, says Dr. Sheila A. Dugan, a physical medicine and rehab specialist at Chicago’s Rush University Medical Center, is to maintain a neutral spine.

When you bend over to pick things up, for example, whether it’s toys, your toddler, or a car seat, try not to round or curve your back. Straighten the spine and bend down from the knees; pick things up by straightening your knees. As much as you can, be aware of your posture throughout the day to avoid back strain.

The American Physical Therapy Association offers the following guidelines to protect your back during these common ‘mommy’ activities:

Lifting your child from the floor
Stand close to your child, keep back straight, put one foot in front of the other and lower yourself (kneel) onto one knee. Hold your child with both arms close to your body (just as you would with a heavy object), tighten stomach muscles and push up with both legs to a standing position.

Putting your child in and taking her out of a crib
Lower rails as far as possible. With feet shoulder-width apart, bend at the hips and pick up baby with both arms, holding her close to your chest. Don’t curve/curl your back over the rails.

Pushing a stroller
Again, stay as close to the heavy object (the stroller) as possible, keeping your back straight and shoulders back. Maintain good posture, rather than leaning and pushing the stroller with your arms and hunching the shoulders.

Carrying and holding your child
When carrying your child, hold her close to the center of your body with both arms. Avoid the one-arm, one-hip hold; it puts too much stress on one side of your body. Be aware of maintaining good posture, with straight back and upright shoulders. Consider an infant carrier that centers the baby’s weight (see below).

Picking up toys
Keep your head and back straight, bend at the waist and extend one leg straight behind as you pick up toys.

Other tips

• When nursing your baby or reading to your toddler, pick a firm chair with back support. If you nurse or read to your child in bed, don’t bend your neck or curl your back. Use a wall or headboard for back support.

• Infant carriers that are centered either on your front or back are good for even weight distribution. Infant car seats should be carried with both hands, centered in front of you. Consider using a backpack instead of a diaper bag to balance weight and avoid shoulder/back stress.

In addition to paying attention to posture and how you lift, stretching and strengthening exercises are necessary for good back/neck/shoulder health. Take at least 10-15 minutes a day to stretch, focusing on hip flexors, back, shoulders and neck, which are involved in proper posture and neutral alignment.

Strengthening exercises should focus on the abdominals, glutes, back, hips, pelvis and the scapula retractors (the muscles that pull the shoulders back) to allow the body to support proper alignment.

And while it might seem impossible to fit in cardio, aim for the recommended amount of five days a week, 30 minutes a day. Studies have shown you can accumulate this through 10-minute bouts, as well. Those few minutes spent sweating will make you a happier, healthier mom.

dskciado/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Getting old doesn’t mean you have to give up golf, but cross-training’s a must if you want to keep spending quality time on the course.

To put it bluntly, says Dr. Steve Hawkins, professor of exercise science at California Lutheran University, everything declines as we age. “We lose strength and power fairly significantly, about 25 percent of strength by age 65 and another 25 percent by age 85,” says Hawkins, who has studied master’s athletes over several decades. “Our cardio-respiratory endurance drops and the loss escalates after age 65. Our flexibility declines as we age, too.”

While we can’t stop the decline, not exercising accelerates all of this so it’s best to keep active. In fact, it’s best to start exercising when you’re young and stay active throughout your life, so you’ll enter middle and old age at a higher fitness level. Think of it as ‘money in the bank.’

From a golf perspective, the experienced older golfer won’t drive the ball as far because of strength and power loss. But unlike other sports which are so dependent on strength, power, and cardio respiratory fitness, there are tremendous skill and technical components to golf that aren’t as severely affected by aging. For example, older golfers tend to be more accurate than younger golfers.

So the good news is that while you may not be hitting as far, your scoring average won’t decline as much as you’d think.

While many people use golf as their sole source of exercise, it’s a pretty modestly demanding activity that won’t have a significant impact on your fitness, says Hawkins.

To remain fit, active and healthy, you’ll need to focus on cardiovascular endurance, strength training and flexibility. In other words, cross-train. Swim, bike or go for brisk walks, for example; strength train with dumb bells, bands or weight machines and stretch to maintain flexibility. The stronger you are, the farther you’ll hit the ball and the better your cardio fitness is, the less fatigue you’ll experience as you golf.

It is possible your mechanics may change as you age, so you should have your golf swing and equipment evaluated by a pro. Your club length may need to change as our posture changes with time. Hawkins offers these tips for other issues faced by older golfers:

Arthritis in the shoulders

• Have your swing and golf club length checked to make sure they’re optimal for your current condition
• Use heat, ice and anti-inflammatories if needed to treat pain
• Stay active! Exercise relieves arthritis discomfort
• Cross-train. If all you do is golf the pain may become unmanageable
• Have a health professional come up with a strength and flexibility program for muscles around the shoulder joints
• Warm up before playing

Low back and hamstring pain

• Focus on strengthening the upper and lower back and hamstrings, as well as stretching those areas. Back and hamstring weakness is a huge indicator of this pain.
• Core strength training (abs and back) are critical to physical performance

If you’ve never strength trained before, it’s never too late to start, says Hawkins. Ninety-year-olds have achieved impressive changes when they started resistance training.

Tips for the brand-new older golfer or the previously sedentary golfer

• Start a conditioning program (strength, flexibility, cardio) that’s general or golf-specific to get you ready for the stresses and strains of the game
• Proper technique/mechanics are important. Have lessons from a qualified club professional to enhance the fun of the game as well as to decrease the chance of injury
• Carrying your clubs for 18 holes (10,000-plus steps) is a huge stress for someone who’s been sedentary. Pre-conditioning is important before stepping on the course

It’s human nature not to start doing something until you see a need, says Hawkins. But if you’re serious about enjoying golf, the sooner you start cross-training, the better.

sean mcgrath/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Waking up after a good night’s sleep is a great way to start your day, but millions of adults are more likely to wake up with back or neck pain.

The main cause of this neck and back pain is our lack of movement.  For five to eight hours each night we lie immobile—and it is that immobility that wreaks havoc on your spine. If you’re not in as close to a neutral spine position as possible, certain muscles get sore as they overwork to stabilize the body while you sleep, explains Dr. Stuart Yoss, a Chicago-area chiropractor.

Since it’s impossible to force yourself to stretch while you sleep, Moji has researched some other options.  As with sports, equipment is crucial to take care of your body while you sleep.  Making sure that you have a quality mattress, the right pillows, and proper posture in bed are good first steps to capturing that elusive good night’s sleep.

Buying a mattress

Your first step to a sore-free slumber is to have a good mattress that supports the natural S-shape curves of the spine. If you wake up with stiffness, numbness, aches and pains, if you’ve had a better night’s sleep elsewhere or if your mattress sags, it’s probably time for a new one, according to the Better Sleep Council. (Same with pillows, by the way: Replace them when they get old, mushy, or are visibly falling apart.)

Don’t pick out a mattress after lying on one for just a few minutes. It’s a good start, but Yoss suggests getting one with a 30-60 day trial period to see if it’s right for your body.

Look for a medium-firm mattress. If a mattress is too hard then hips, shoulders and other body parts that press against the mattress will be sore after long periods of lying still. There will also be gaps between the mattress and your body. If it’s too soft, the mattress won’t provide adequate spine support.

Posture in bed

Just as proper posture’s important when you sit and stand, it’s also important when you’re asleep. Avoid sleeping on your stomach, which exaggerates the low back arch, especially if your mattress is old. Stomach sleeping also creates stress in your neck, because your head turns to one side for long periods of time.

The ideal position to sleep in is on your back. The head and neck should be level with the mid/lower spine. Some people place a pillow underneath the knees to neutralize spine position. The pillow under your head should also maintain a neutral position. If you have two pillows, your head may be bent too far up and forward, which eliminates the normal cervical curve.

If you’re a side sleeper, the pillows supporting your head should be the width of your shoulders to maintain a neutral position.  If you use down pillows, says Yoss, be aware that your head may sink too far into the pillow and/or may be bent or shifted toward one side, causing neck or back stress. Side sleepers can bend their legs and put a pillow between the knees to take stress off the hip joints and maintain a neutral spine. This is especially important for women, says Yoss, who have wider hips.

Set the mood

Being relaxed before crawling into bed is another tool for achieving that elusive goal of pain-free sleep. Follow these steps from the Better Sleep Council:

• Make sleep a priority by keeping a consistent bedtime and wake-up schedule, including on the weekends.
• Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
• Create a room that is dark, quiet, comfortable and cool for the best possible sleep.
• Keep work materials, computers and televisions out of the bedroom.
• Exercise regularly, but complete workouts at least two hours before bedtime.
• If you sleep with a partner, your mattress should allow each of you enough space to move easily. A queen mattress is ideal for two people sharing a mattress.
• Avoid eating, alcohol, nicotine and caffeine close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.

Other tips

If you read in bed, don’t strain the neck in an unnatural position. If you go from that position to sleeping with bad posture or on an old mattress, you’ll likely wake up with back and/or neck pain.

Along with a supportive mattress and proper posture in bed, core exercises that strengthen the abs and back are also a great way to prevent back pain in bed. We use our muscles all the time-even when we sleep-so strengthening exercises are an important part of preventing soreness and tightness after periods of inactivity.

If you do wake up with a sore neck and/or back, Yoss recommends the following stretches (either in bed or out):

• Lay on your back and gently pull one knee toward your chest, hold for 20 seconds, then switch legs (to stretch lower back)
• To stretch hamstrings, lie flat on your back with both legs straight in front of you. Slowly lift one leg toward the ceiling, using hands behind your knee to gently pull. Hold 20 seconds, lower and switch legs.
• On hands and knees, gently arch back up then bow back down (cat/camel), repeat.
• Do the child’s pose to gently stretch and relax back (http://www.santosha.com/bala.htmlChild’s pose)
• For an aching neck, gently stretch by turning head slowly from one side to the other, and moving head slowly forward and back.

If you already suffer from a back or neck injury, check with a healthcare professional for appropriate exercises.

star5112/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Back pain is a common complaint for golfers, even at the pro level. Experts say that making the same motion repeatedly, along with poor technique and/or lack of strength, are the main culprits. A sedentary lifestyle with hours spent sitting at a desk or in a car can also increase the risk of back pain.

Besides adding strength training to your routine, cardio fitness (such as swimming/cycling/running) and flexibility are essential for golfers to achieve a healthy back and overall fitness.

Titleist Performance Institute (www.mytpi.com) golf fitness instructor Kathryn McKenzie suggests the following to alleviate or avoid back pain:

Strengthen your core. Include exercises that target all of the abdominal, low back and gluteus muscles.

Warm up. The golf swing is an explosive movement that can put extra stress on joints and muscles if they are not ready for action. Do some dynamic stretching and take some easy swings to help loosen up before you practice or play.

Take lessons.Poor posture at address and faulty swing mechanics can be killer for your back.

Stretch. Having enough muscle flexibility and joint mobility to properly execute the golf swing is essential.

Get fitted for proper equipment. Clubs that are made for your body and your swing will enable you to play without making biomechanical adjustments to compensate for equipment that is not right for you.

Ramsay McMaster, a world authority on golf-specific physiotherapy,  stresses the importance of ‘sequencing’ your swing. If your upper body, trunk and lower legs aren’t working in sequence (rotating in the right places as you swing), back damage/pain can follow.

McMaster offers the following questionnaire to figure out if you’re pre-disposed to back injury:

1. Have you had a golf screening for your back?
2. Do you do golf posture exercises and stretches to break up prolonged sitting at your computer or while driving?
3. Do you do a golf specific warm-up before you play?
4. Does your golf warm-up sequence and time your body for golf?
5. Have your clubs been checked and fitted to your body?
6. Do you understand how to practice the same way as a Tour Pro would: stretching after putting; short game before long game; dry drills before hitting full shots?
7. Do you know the reasons why practicing your putting and then hitting full drives can damage your back?
8. Have you had a golf lesson which concentrates on correct sequencing to reduce the stress on your spine?
9. Do you know how to safely carry your golf clubs and push or pull your cart?

Back Handicap
For every “No” you answered, score 4 points.

36-28  Beware! Bad back is imminent.
28-20  Your back is under pressure.
20-8  Ensure you have a back program to prevent progression to the next handicap.

If you’ve answered no to any of these, consider seeing a golf pro for lessons, drills, equipment evaluations and warm-up suggestions. If you’re suffering from severe or prolonged back pain, see a health care professional. Use heat, ice and anti-inflammatories when needed to manage mild pain.