Pro Tips to Counteract the Physical Demands of “Mom Life”

The physical demands of being a mom, especially to littles, can almost quite literally be back breaking. But there are ways to prevent back pain in moms and other physical injuries.

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I had severe back pain when my two kids were little. I remember walking my daughter home from preschool while holding her little brother, an infant. She started crying so I picked her up too and walked them about a quarter mile to our home. Well, almost to our home.

A huge shot of pain went down my back and I told Eleanor I could not carry her anymore. After that, I was in immense pain. I remember I couldn’t even lean down to unload the dishwasher. I got in to see my chiropractor and it eventually got better. Still the pain was easily triggered anytime I was sitting on the floor with them playing; twisting my body; or trying to bend over to pick them up.

This is a common scene among many mothers. In fact, one of you wrote to me asking for “suggestions to counteract the effects of us mamas constantly carrying littles, bowing backs, sleeping glutes, knee over shins, etc.”

I remember looking at other people so easily bending and twisting and lifting, and wondering—how are they not in gut-wrenching pain like I was? The truth is, they weren’t dealing with the same chronic contortions. This was especially true as I was breastfeeding my babies through the night to try to get them to sleep.

I wish I knew then what I am about the share with you now. That you can prevent back pain as a mom to young kids. I got with strength coach and physical therapist Dr. Holly Richard along with my chiropractor to share this advice below, including strength moves to help keep you balanced. I’m also sharing tips I’ve learned along the way of my mother runner journey.

So, let’s get to it.

What You Can Do to Prevent Back Pain in “Mom Life”

Maintain a neutral spine.

This tip is big among both my chiropractor and Holly. They both want moms to be intentional about how they move. How?

• Maintain “neutral spinal alignment” most of the day which basically is moving in a way where your spine/core is stabilized especially when carrying and lifting kiddos, says Holly.
• When you twist, twist with your whole body not just the top. So, bring the knees over with you.
• If you bend, bend with your whole body, not by just leaning your torso over, for example.
• Exhale as you move.

And, develop body awareness. Know when you have bad posture or are slumping, says Holly. “How you move 16 hours a day is more important than a 30-minute strength training when it comes to overall general health/fitness.”

• When you pick up your kid/toys, bend your knees and engage your core to pick things up (not rounding your back).
• Be aware of not carrying your child on one hip only -or how you put your kid in/out of a car seat.
• Be aware of how you are standing (not shifting weight to one leg or overarching your lower back).
• If you sit a lot, get up and take mini-breaks of moving your body at least about 30-60 minutes.

Get a good strength training plan.

While what you do throughout the day is more than the time you spend doing exercises, still a good strength training program can help. “A strength program can help moms develop more body awareness by helping with the mind/body connection and building strength for picking up/carrying your child,” says Holly.

Now, here is where I tell you about the app Holly and I have that includes run plans and strength plans for mom for about a cup of coffee. BUT, we genuinely want to help moms, not make money—so here are some key exercises moms can do 2-3 times a week to help prevent back pain, according to Holly.

• Squats are king. They work glutes, quads and core. You can start with bodyweight then progress with weights or your child!
• Push-ups are amazing. They core and upper body, like a moving plank.
• Superman works the smaller back muscles. If you don’t know this move, lie on.the floor face down and lift upper body, or lower body, or upper and lower body together. Feel the burn! I promise you will!

Remember that these moves are not about building strength as much as moving your body in a way that is opposite of how a lot of people go through the day, notes Holly.

See a chiropractor regularly.

Listen, I do realize that chiropractors get a bad rap but they can be invaluable to keeping you aligned when your physical life is so off-balance. Ask around and find a good one and then go in for regular maintenance – like ever 3-6 weeks.

I wish I did this when my kids were babies but I was so nervous about leaving them or taking them with me. It was just such a production. I wish I had asked for help so I could take care of myself and minimize the back pain I had as a new mom!

Today, I go for regular chiropractic adjustments every 6 weeks or so (actually went today with my kids in tow and my daughter Eleanor, a gymnast, is starting to go regularly as well). These visits are key to injury prevention (including running injury prevention).

Wear good shoes, always.

I’ve never been one to tolerate heels HOWEVER, I was once one to wear flip flops. And they are TERRIBLE for your feet and you back. As a mom to littles, you are on your feet A LOT. So please wear cushioned shoes whether they are oofos or another recovery shoe or a pair of running shoes.  Not looking fashionable is worth having a healthy back in my opinion. 

Practice a regular mobility routine.

My mobility routine has changed throughout the years depending on the specific physical demands of my life. But when I stay consistent with it (performing my mobility pre-run and pre-bedtime), I feel SO much better as a mother and a runner!

You can view my 5-minute mobility routine here. Currently, I aim to do the following twice a day:

• 20 rocking child’s poses
• 20 cat/cows
• 10 down dogs where I walk the dogs
• Plus leg swings

It is possible to prevent back pain in moms but as with most things, it  requires being intentional and not getting sloppy or lazy with how you move your body. I truly find that taking just a couple of minutes to practice my mobility and be cognizant of how I move my body makes all the difference. Enacting these strength moves or working with a strength coach such as Holly or myself (I also program strength training for mother runners in my run coaching), can  be a big difference maker.

Have you experienced back pain as a mom?