Monday Moves: Of Diapers and Backaches

Since the last week, my baby has been pooping a lot. And I don't just mean the regular intervals after every meal. He goes whenever he pleases like it's his new favourite hobby.

Too much shat in the diapers means that I have to wash him as often. 
The frequent trips to the toilet carrying him over one arm slowly culminated into a severe back pain, where then consequently I had to seek an alternative. 

Yup ... that's not me

In this case I couldn't ask my child to stop spoiling his diapers cause frankly speaking he wouldn't understand the illogical reasoning behind it. 

So I attempted some exercises that proved to be of much relief. 

Here are a couple in case you're suffering from a back pain for any reason there may be.

Lower Back Rotational Stretch

Lie on your back. Bend your knees and lay your feet flat on the floor. Place your hands on your chest and press your shoulders on to the ground.

Roll your knees on to one side and hold to 5 to 10 seconds. 

Return to the starting position. Repeat on the opposite side. Repeat each stretch two to three times.

*do not attempt this exercise if you have post-pregnancy diastasis recti

Cat Stretch

If only this exercise was demonstrated by this cute cat.

awww

But sadly it does not. Here's how it's actually done.

Position your self on your hands and your knees, and relax your torso to let your abdomen and back sag to the floor. 

Slowly arch your back as if someone has tied a rope around your waist and is now pulling it up. Pull in your chin towards your chest to form an arch.

Return to the starting position. 

Repeat 3 to 5 times.

Shoulder Blade Squeeze

Sit on a high ground with your legs perpendicular to the body and back straight.

Inhale deeply and pull your shoulder blades together at the back. Hold for 5 seconds. Relax.

Repeat 3 to 5 times.

If you're settled into an exercise regime, try to avoid the following exercises if you have a backache.

• Straight leg sit-ups.
• Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
• Lifting both legs while lying on your back (leg lifts).
• Lifting heavy weights above the waist (standing military press or biceps curls).
• Toe touches while standing.

Well there you have it. Now I shall go do another round of weight lifting with my baby to remind myself how important these exercises are!