Anyone know of any good exercises or stretches I can do to relieve an aching back from lifting up and holding my 20 month old and 4 month old? I am specifically feeling sharp pains in the middle of my upper back whenever I pick up my newborn during the overnight feedings and it's really hurting.
I would suggest stretching as often as you can. Try lifting with your legs as much as possible (I know this is a challenge). Also, I have found that if I stengthen my core my back feels a lot better. Try doing some ab exercises everynight after the kids go to bed and see if it helps.
This also sounds like a great opportunity to ask your hubby for a massage. You could return the favor if that helps entice him! Good luck.
If your insurance will pay for it, physical therapy might help. It did wonders for me. I can't wait to have this baby and start up again. They sent me home with a ton of exercises specifically for my pain. Even since not being able to do them, the pain is still much better than it was before. Also, a chiropractor or DO (doctor of osteopathy) might help. I know my neck pain is called by some "nursing mother's neck". A couple treatments helps a lot. The best part is, either way, you're pain free without drugs.
Chiroprator and P.T. are the best.
C. B
Ana Caban Pilates (dvd) - my back sometimes pops into position when I do this, and pilates is made to strengthen your back. There is a 25 minute workout and a 12 minute workout.
Definitely recommend, and it is fun to do.
You might also want to look at Hatha Yoga -- it is a gente form of yoga that looks at strengthening and stretching your muscles. The library has tapes that you can check out to do at home after the little ones have gone to bed. Although it might be helpful to take a class or two just to get the personal instruction as well.
Best Wishes,
A.
