Working mothers have challenging schedules, and it can be hard to fit in time for yourself, especially considering the prevalence of back pain in women. But the double-duty of being a mom and working at a full-time job can take its toll – and lower back pain is a telltale sign of this strain. So how do you take care of your lower back in the limited free time available to you, considering the unique challenges posed by back pain in women? Here are some quick and easy lower back stretches that will help.
Why You Need to Stretch Your Body
The day-to-day stress of juggling so many roles and caring for a child while also working can be hard on your back. If you have a desk job or are constantly lifting your child or clearing up after your child at home, you’re no stranger to lower back pain. It is important to take a few minutes out of your day to give your body the stretches it needs to avoid developing stiffness, tension, or pain in the lower back.
These 5 stretches for back pain include the first two that you can do at your desk at work and the others that you can do at home – you’ll need a mat for these.
Seated lower back rotational stretch: Find a chair or stool or even a bench that doesn’t have arms. Cross your legs, left over right. Place the right elbow on the outer side of the left knee and feel your body stretch as you twist to that direction. Hold in the twisted position for a few seconds. Release and repeat with right leg over left.
Shoulder blade squeeze: You can do this even while seated at work or during a hands-free call. First, ensure you are sitting upright with your spine straight and belly tucked neatly in. Pull your shoulder blades backward so they come together. Stop and stay in this position for a few seconds. Release. Repeat 3-5 times.
Knee-to-chest: This is one of the popular lower back stretches for pain. This stretch lengthens the spine helping ease some of the tension in the area. Lie flat on a comfortable mat with knees bent and feet flat on the ground. Keep your right foot flat on the floor and grasp your left ankle with your interlocked fingers and gently bring the left knee up towards the chest. You should feel a gentle stretch in the lower back. Hold this pose for 30 seconds to a minute, taking care that your lower back, as well as hips and legs, are relaxed. Return to the original position and repeat on the other side. While doing this, if you cannot reach your ankle, hold the wrist of one hand with the other, and grasp just below the knee.
Cat-cow stretch: You can even get your little one to join you in this fun stretch, it will seem like playtime to a toddler but will do a world of good for your back pain. Get down on all fours keeping the knees hip-distance apart. Begin by arching your back like a cat, feel your belly button pulling upwards towards your back. Allow your head to drop gently forward. Hold this stretch for a few seconds. Your lower back should feel a comfortable relaxing stretch. Next, from the original position move into the cow pose by raising your head and letting your back curve down to the ground – your hips should gently dip forward. Hold this pose again for a few seconds before going back to the original position. Repeat this cycle several times.
Lower back rotational stretch: Lie down with your back flat on the mat, keeping your knees bent. Your feet should be flat on the mat and your shoulders pressed down in contact with the mat. Roll your knees to one side, keeping the rest of your upper torso straight. Hold this for a few seconds before returning to the center and repeating on the other side. Back pain stretches like this one are easy to do and deeply relaxing.
Instant Relief from Lower Back Pain
For those times that you develop a pain in the back, you could use a quick over-the-counter remedy like Omnigel even if you are already doing stretches for lower back pain. This topical remedy gives you immediate relief from pain in the lower back and also helps ease any inflammation in the region. Simply apply the gel to the part of the lower back that’s hurting, and you should feel the difference as the pain eases in just a few minutes. If you find it easier to use a pain relief spray for the hard to reach spots of your lower back, the Omnigel spray is just as good.
Whether you’ve developed lower back pain, a common issue for many women, from your household chores, lifting your child awkwardly, or sitting long hours at the desk at work, Omnigel offers pain relief gel from all kinds of musculoskeletal pain.