Dr. Murphy on lower back pain...

Being the mother of an 11 month old little girl, I understand the mental and physical demands of a full-time job and having less “me time” to take care of myself. I am also realizing that mid and lower back pain is often a common occurrence when you are caring for a little one. The repetitive bending from picking up baby Ava and toys off the floor, holding her on one hip while you try to get things done around the house, lifting and carrying the car seat, leaning over the crib patting her on the back or stomach trying to get her to sleep and rocking her to sleep at all times of the day (including the middle of the night). It all started when I was nursing and pumping. I had such bad ache and pains in my neck and mid to upper back from looking down at her while she was feeding. I would have to do stretching at home on my floor after each feed to help the pain subside. Then the lower back pain kicked in once she started crawling. I was constantly bending and squatting on the floor picking up her and her toys up or just stopping her from breaking the family vase that has been in the family for 75 years (don’t worry I have since then childproofed my house).

Repetitive bending, whether it be looking down for extended periods of time during the day or bending down to picking objects up off the floor, puts a tremendous strain on the structures of your lower back. A daily proper stretching and core stabilization routine can be the answer to all of your problems. Stretching can be done anywhere; sitting, standing, or lying down. There is no excuse not to stretch. I know we are all guilty of saying things like “I don’t have time” or “I’ll do it later.” I catch myself saying these things sometimes. But, once I take a few minutes to do some stretching I am so happy and relieved that I did! Essential muscles to stretch and strengthen to prevent lower back pain are the hamstrings located in the back of the thigh, hip flexors located in the front of the thigh and deep in your trunk, and the glute or buttock muscles.

Six tips from Dr. Murphy for preventing low back pain:

1. Whatever you are doing you should always start with drawing in your belly button towards your spine. If you are about to lift an object, tighten your core by drawing in your belly button towards your spine and then lift the object.
2. Don’t sit for too long! Take small breaks every 15-20 min. Get up and walk around. Reach your arms up over your head and stretch. Anything…just don’t stay seated! Research has shown that the brain can only retain information what it learns in 20 minute increments. So, even more of a reason to take that break!
3. When lifting an object keep it as CLOSE to your body as possible. This is includes anything from boxes to babies. The further away the object the more strain it puts on your lower back. Babies put even more strain on you because they are mobile unlike a box!
4. When you walk squeeze your glutes! Many people tend to shift their hips from side to side (the infamous model walk) or rotate their lower back and pelvis too much when they walk. Think about squeezing your glute (or buttock) muscle on your push off leg with EVERY step. Your heel should strike the floor first and then you should push off with your toe. Draw your belly button in towards your spine, stand up straight with your shoulders back and walk with purpose; no more strolling.
5. When you stretch make sure you hold the stretch, no bouncing! Hold all stretches for 30 seconds or longer and repeat three times. You should stretch twice a day, EVERY day.
6. For the females: Decrease your time on heels! I’m not saying don’t wear heels (because we all know that’s not going to happen) just decrease your time wearing them. If you’re still shaking your head NO WAY! then another option is to decrease the height of your heels and/or wear a heel that has more give to it in order to absorb the shock from the floor (which will travel right up to your back!). Heels place your body in a more forward position and it order to maintain an erect posture your joints and muscles need to work overtime against gravity.

So after a good 10 minute stretch I am good to go again (until tomorrow when I need to repeat my stretching again from my daily duties a mother.). Best of luck with your stretching and hopefully some of my tips will come in handy.
Sara

Dr.Sara Murphy
Physical Therapist [Maven Sports Medicine]