Low back pain. Good ol’ LBP. Probably one of the most common complaints I see in both the clinical setting and in my personal life. It is estimated that 80% of people have low back pain at some point in their lives. Yikes! And I don’t know any formal statistics on this, but based on personal experience I would guess that even a higher percentage of mothers experience some form or intensity of low back pain in motherhood. What with the enormous (no pun intended) body changes pregnancy brings and the everyday wear and tear of motherhood, I bet most mamas have (or will) experience low back pain. There are numerous causes for low back pain before or during motherhood. But luckily, there are several easy everyday stretches you can do to ease the symptoms when that dirty devil LBP shows up.
Common causes of low back pain
Repetitive motions
It is often repetitive low load, long duration activities that bring pain upon the muscles of our body. And the constant and repeated use of our low back muscles when lifting, carrying, and reaching for our children are prime examples of repetitive motions that can cause low back pain. Not to mention the cooking, sweeping, desk sitting, vacuuming, toilet scrubbing, lawn mowing, grocery carrying, gardening activities that also wreck havoc on our low backs
Acute injury
Sometimes back pain arises from a sudden wrong movement or other type of mechanical issue. This is what is commonly thought of as a sprain, strain, or “muscle pull”. Sudden muscle strains can come from car accidents, falls, or may come from performing an exercise or activity in an improper or “unfamiliar” way causing your low back muscles to spasm. This spasm commonly feels like a cramping, tightness, or a pulling sensation with lingering pain with activity. If you suffered an acute low back injury that does not subside with time, rest, ice, or simple stretches you should consult with your doctor about other treatment options, such as a physical therapy evaluation.
A sudden change in your body weight, strength, or laxity of your ligaments (i.e. pregnancy)
A sudden weight gain (as in what happens during pregnancy) can place added stress on your joints and ligaments as your body does not have sufficient time to acclimate to the quick additional pounds. Your body needs sufficient muscle strength to hold itself up and the more weight there is the more muscle strength you need. Additionally, when you are pregnant your body releases a hormone called relaxin which allows the body to grow and expand to make room for the baby. However, as your ligaments become more lax there is less stability surrounding your core and pelvis placing you at increased risk for low back pain.
Musculoskeletal imbalances
Muscle imbalances?…what does this mean? This means one part of your body is too tight, while the opposing side is too loose; or one muscle group is doing too much work while the opposing (but complimentary) muscle group is not doing enough. Think of your body as a teeter-totter and all the muscles need to work in good balance for your body to function properly. Common causes of muscle imbalance related to low back pain include tight hamstrings, weak core muscles, weak glutes, and tight hip flexors.
Treatment
As promised there are several easy stretches you can do at home to ease the symptoms of low back pain. These can be done with no equipment (mostly…see photo of me using my son’s toy slide) and can easily be worked into your busy day. So whether it’s done laying in bed in the early morning or laying on your living room floor while catching up on the Bachelor, try out some of these low back stretches to ease your LBP.
6 Easy at home stretches to ease low back pain:
1. Single Knee To Chest 
Gentle pull one knee up towards your chest using your arms. Hold for 30 seconds and repeat on the other leg. You should feel a pull or stretch in low back and into buttocks. Perform 2 sets.
2. Double Knee to Chest
Gentle pull both knees up towards your chest using your arms. Hold for 30 seconds and breath letting your low back relax into the mat. You should feel a stretch in low back and into buttocks. Perform 2 sets
3. Low Trunk Rotations
Gently let your knee rock to the side while your shoulders remain flat on the mat. You should feel a stretch along your low back and into the side of the hip. Hold for 15 seconds and then repeat to the other side. Repeat 3 sets to each side.
4. Cat/Cow 
Begin on hands and knees. Slowly let your stomach fall and your back arch downwards. Lift your head and neck upwards. Hold 5 seconds and then slowly arch your back upwards (like a scared Halloween cat) Tuck your head and neck and lengthen your spine. Hold for 5 seconds and then then return initial position. Repeat for 10 repetitions
5. Lateral trunk stretch
Standing straight reach one arm up and overhead and to the side. You should feel a stretch along the side of your body and into your lower back. Hold 15-30 seconds and repeat on other side. Perform 2 sets.
6. Hamstring Stretch
Standing with both your hips facing forward lift one leg up onto a slight raised surface (a step, stool, chair, or kiddie slide). Keeping both legs straight gentle reach forward as though trying to touch your toe. You should feel a stretch down the back of your leg. Hold for 30 seconds and then repeat on the opposite leg. Perform 2 sets.
Again, you should always consult with your doctor if you are experiencing intense or persistent back pain or back pain in pregnancy. But for the common, everyday back pain motherhood can bring these stretches can provide some much needed relief. Enjoy and happy stretching!
-Monica
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