5 Things You Need In A Back Friendly Workout

5 Things You Need In A Back Friendly Workout:

Become the mom you want without the worry of back pain. Between juggling the kids schedules, making dinners, cleaning the house and raising your kiddos, you have enough on your plate. Use this list to stop back pain in its tracks, so it stops stealing precious moments with your family and sacrificing your sanity. Move forward with confidence knowing you have what it takes to take back control of your body. Because moms shouldn’t struggle with back pain! These are the 5 things you need in a back friendly workout. Let’s dive in. 

1. Mobility Warm-Up 

A warm up might be obvious. But we are NOT talking about traditional stretches. You need to unlock stiffness in your body to take stress OFF your back when you exercise. If this does not happen, your back will likely take the impact and pain will strike. Easiest way to stop back pain in its tracks is to unlock the tight parts of your body. It’s important the impact of movement is equally distributed, so your back doesn’t absorb all the impact and take revenge with pain. Key spots to unlock are your ankles, upper body with rotation and check your hips with side to side movement. If any of these locations are locked up, you should address these with simple activation exercises so your back will stay happy and not take revenge with pain. You can find these inside the membership. 

2. Front To Back Control: Sagittal Plane

This is a fancy word for front to back movement. These include exercises such as squats, deadlifts (bending), planks, push ups and more. For reference, a deadlift is basically bending over, such as to lift up your toddler, pick your baby out of the crib or pick up the dog food. If you typically experience back pain with squats and deadlift-type activities, you likely need to work on control of the pelvis in the sagittal plane. Common bad strategies include over-arching your back, tucking your bottom or gripping your butt. All of which can hurt your back. These need to be corrected with supportive modifications. These can be found inside the membership. 

3. Side To Side Progressive Strengthening: Frontal Plane 

This is a fancy word for side to side movement. These include side lunges, side planks, lateral step ups and more. Strength in these movements are incredibly important to support the pelvis and trunk. In particular progressive strengthening of the inner thighs with movement is vital to eliminating back pain. You can find 50+ exercises in the membership that target the inner thighs and side to side movement. 

4. Rotational Mobility: Transverse Plane 

This is a fancy word for rotational movement. These include rotational lunges, single arm reverse fly, pallof press, airplanes and more. If you experience back pain with twisting movements, it’s likely because joints such as your ankles, hips and upper body are stiff. It is important to focus on improving rotation in your ankles, hips and upper body. Otherwise, your back absorbs all the impact and wreaks havoc with pain. This does not mean just stretching. You need to build controlled strength with both directions of rotation. Think wax on and wax off. Both directions matter, so that your body moves well and keeps your back happy. You can find 30+ exercises that target rotational movement in the membership.

5. Calming Cool Down 

Again. This might seem obvious. But we are NOT talking about traditional stretches. You need to intentionally let go of tension, so that your body can use the newfound strength. If your muscles stay tense, you will move poorly and back pain will sneak up. A few ideas include breath work to bring sharp focus and boost energy for the rest of your day, happy baby rocking, hip and side trunk opening to reset your body. These can be found inside the membership. 

I hope you have found this list to be a powerful guide for what you need in a back friendly workout. I invite you to join us in the membership where you will have support in the private Active Motherhood Tribe including access to physical therapists to help you move forward with confidence and say goodbye to back pain once and for all! Click here to join now.