Mom Posture

[MrsK]

I've got it baaaaad. Between constantly bending over to nurse/bathe/dress/clean/even talk to the kids, lifting and carrying car seat/baby/strollers/diaper bag/toddlers, and weakened abdominal muscles from 3 c-sections, I'm a mess. I went to a chiropractor a couple days ago. She said that I'm the stiffest back she's worked on in a long time. It was like, "there is a rib sticking out here and your hips are uneven and, oy, your neck!" Then a few pops and cracks and today I'm having lower back spasms. Anyone else deal with this or seen it treated? Tips?

[Pollyanna]

I would ask for a recommendation for a good physical therapist. They can work wonders on your back and give you exercises to do at home.

[JDAZ11]

I would ask for a recommendation for a good physical therapist. They can work wonders on your back and give you exercises to do at home.

I agree! I have had great results with PT. You may also want to think about pilates, which I think really helps as well (although is way more expensive than PT that's covered by insurance).

[Vishenka69]

I've tried bith PT and pilates and the one thing that really works (or at least for me it did), was private pilates class on machines. The classes are not bad but depending on size, you form/position won't be corrected, so you may hurt yourself even more. The private classes are pricey though, they run $65/each in our area.

I'm currently doing PT because it's covered by insurance, but the therapist has expectations of me doing daily stretches for at least an hour. Since the chances of that happening are pretty slim, I'm not sure how effective the whole thing will be.

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[Thirteen]

Mom Posture

Lateral pull downs to your chest could help counterbalance that problem.
Isolated exercises with resistance bands help immensely.

I could actually show you a few that help target posture correction.


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[GreyhoundsRUs]

Lateral pull downs to your chest could help counterbalance that problem.
Isolated exercises with resistance bands help immensely.

I could actually show you a few that help target posture correction.


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Please! I've noticed it to. I used to have such good posture.

[Thirteen]

Please! I've noticed it to. I used to have such good posture.

You guys have to PROMISE not to make fun of my belly...
I'll see what I can set up, YouTube wise.


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[Vanquisher]

I would ask for a recommendation for a good physical therapist. They can work wonders on your back and give you exercises to do at home.

Agreed. Please see someone who actually can help!

[alotofyarn]

I'd love to see them too, Thirteen!

[MrsK]

Went to my first pilates class since the last c-section. I was easily 10 years younger than everyone else and I just couldn't do it. My ab muscles are completely shot. For instance, I cannot get up from a laying position without rolling onto my elbow. And my back is terribly inflexible. The class was an hour and I probably spent half of it laying on the mat kvetching. Today I'm so sore that my stomach hurts when I laugh and my back aches from my neck to my hips. Is this just what 40 is like? 40 with 3 c-sections and 6 months of sleepless nights?

[Pollyanna]

No, this isn't what 40 is like. Take it easy on yourself, you are still in recovery from Lambie, IMO. Go slow and you'll get there. You might feel better walking and then simply adding 5-10 min of an work before you try an hour long Pilates class.

[Michele]

It took me about 8 months of regular ab work to feel like I wasn't pathetic anymore. I still have days where I feel my C - sections and how they've changed my body, but it's not the norm anymore. Now when I'm in a plates class I'm somewhere in the middle of the pack and I can make it through 85% of a class. I wish I had the time to attend more regularly. Go slow and give yourself permission to heal! I didn't attempt that much until 2 years post youngest. I've heard too many stories of people doing too much too fast and pulling adhesions and having chronic pain. Go slow! Try more plank style than on your back. It's harder at first, but you pull less because you can't cheat with hip flexors/legs/neck/back.

[Thirteen]

Good ways to safely rebuild abs, and avoid a supine position:

Modified planking
Modified side planking
Standing "knee pull downs" in front, and then angled at the side to target obliques
(You can do this with or without free weights, and it will still help!)
Modified monkey abs
Military press with 2-3lb free weights (whatever you are comfortable with)
Modified clam shells (resting on your base leg, not both legs elevated)



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[Sheherezade]

Yoga. Seriously, power yoga does a lot for abs - and arms. The nice thing about the yoga classes is the message is clearly do what you can, modify when needed, don't push, but grow. It will take time, but I agree with Tara. This isn't 40. My abs are more awesome now than when I was 30. It's hard to have the time to devote to ab based exercise with three little ones.


Angie

[MrsK]

It took me about 8 months of regular ab work to feel like I wasn't pathetic anymore. I still have days where I feel my C - sections and how they've changed my body, but it's not the norm anymore. Now when I'm in a plates class I'm somewhere in the middle of the pack and I can make it through 85% of a class. I wish I had the time to attend more regularly. Go slow and give yourself permission to heal! I didn't attempt that much until 2 years post youngest. I've heard too many stories of people doing too much too fast and pulling adhesions and having chronic pain. Go slow! Try more plank style than on your back. It's harder at first, but you pull less because you can't cheat with hip flexors/legs/neck/back.

Thank you. This gives me an idea of where I should be and what goals are realistic. DrK keeps telling me that "it's nothin' a few sit ups won't fix." I keep telling him it's more than that. It's not just a matter of being unconditioned; it's that the muscles have been cut through three times. Then, when I add turning 40 and middle-aged spread to the mix, it seems insurmountable. It seems like all the other moms at school are running to the gym after pick up and they all look so fit. Sure, many of them are ten years younger than I am and I don't think I know any who have had three c-sections.

The yoga classes at our gym are fast-moving. I don't know the jargon well so it's hard to follow and I don't know the modifications. I'm worried that I could hurt myself. DrK is going to talk to his trainer about finding someone who can work with me on flexibility and core strength. Maybe a couple private sessions will get me started.

I'm afraid that I'll really go to seed if I let myself give up. My mom is 70 and she cannot lift her arms above her head or lift a gallon of milk. Yes, she was in an accident but her fitness level was pathetic before then. I really don't want to be disabled like that when Lambie is 30.