Tag Archives: lift your child

Chronic Mom Pain Part 1

I come across a lot of young moms who experience chronic pain, usually in the low back.

Most chronic pain is from bad movement patterns over the years. The ways we stand, sit and even sleep have significant impact on the way we feel.
One example of this is when parents are standing and holding their kid on their hip, they tend to shift their weight to that side.  This posture throws their hips out of alignment, which overtime, can cause a domino effect of pain throughout the body.
Whenever you’re standing, weather holding your child or not, follow these four steps to strengthen your core, improve your posture and prevent back pain.
1. Stand Tall 
Elongating the body minimizes joint compression related pain such as osteoarthritis of the knees and hips and herniated disks in the vertebrae.
Press your feet into the ground, lengthen your torso and reach the crown of your head to the ceiling.
2. Activate Your Core
One of the primary functions of the core is to core is to stabilize the spine and pelvis.
Pull your belly button in toward your spine and lift those pelvic floor muscles up toward your belly.
3. Squeeze Your Butt
This sets your pelvic position putting your spine into alignment.
4. Screw Your Feet Into the Ground 
Externally rotating the thighs also helps stabilize the pelvis.
Have your feet straight and hip width. With your feet “glued” to the floor twist your thighs externally so that your knees are turning away from each other.
Your body is one interconnected system. When your pelvis and spine are out of alignment it throughs the whole system out of wack. These 4 steps, done consistently over time can, can eliminate low back pain and prevent injuries in the future.

Stabilize That Shoulder

When your arm is in a stable position you are less likely to experience shoulder pain when you are…

  1. Overhead pressing in the gym
  2. Lifting your child into her high chair
  3. Taking out the trash
  4. Turning your steering wheel
  5. Walking your unruly dog on his leash.

To put your shoulder in a stable position; rotate/twist your upper arms externally and keep your upper arm close to your body. To rotate your arms externally, start with palms down,arms by your side.  Raise your arms in front of your body, then twist your arms outward so that your elbows are facing the ground. From this position you can keep your arm straight or bend it, it doesn’t matter. As long as the upper arm is rotated externally you’re good. If you tend to have shoulder pain, try using this technique and notice if your pain is reduced.