Back pain doesn’t always come from big, dramatic moments. For most mums, it creeps in slowly through the everyday things you’re constantly doing.
Take lifting toddlers, for example. Kids aren’t light, and you’re picking them up all day, into the car seat, out of the bath, onto your hip when they want a cuddle.
Then there’s the kitchen. Meal prep, washing bottles, wiping benches, standing in one spot for too long can wear you down more than you realise.
These exercises, recommended by Longueville Road Chiropractic Centre, are helping Aussie mums reduce tension, regain gentle strength, and move with more comfort and confidence.
1. Hip Flexor Stretch
Targets: Front of the hip and upper thigh (hip flexors), gently easing pull on the lower back.
How to do it:
- Start in a half-kneeling position:
- Right knee on the floor, left foot in front, knee bent at 90 degrees.
- Keep your torso tall and your hands on your hips or front thigh.
- Gently tuck your tailbone under (as if zipping up your jeans) and lightly squeeze your right glute.
- Slowly shift your weight forward until you feel a stretch at the front of your right hip.
- Hold for 20–30 seconds.
- Switch sides and repeat 2–3 times per hip.
Avoid leaning your whole body forward and collapsing into your lower back. The stretch should come from tucking the pelvis and engaging the glutes, not from arching your spine.
2. Seated Figure-4 Stretch
Targets: Glutes and outer hips, which can relieve tension in the lower back.
How to do it:
- Sit on a chair or the edge of a couch, feet flat on the floor, spine tall.
- Lift your right ankle and place it across your left knee, forming a “figure 4”.
- Flex your right foot gently (to protect the knee).
- Sit up tall first, then hinge forward slightly from the hips, keeping your back as straight as you comfortably can.
- Stop when you feel a stretch in your right glute/hip, and hold for 20–30 seconds.
- Breathe deeply, then switch sides. Repeat 2–3 times per side.
Lead with your chest, not your head. If your back starts to round or you feel strain, ease off and sit up a little taller.
3. Bird Dog
Targets: Deep core muscles, lower back stabilisers, glutes, and shoulders.
How to do it:
- Start on all fours: hands under shoulders, knees under hips.
- Keep your spine neutral.
- Gently brace your core (like you’re zipping up a snug pair of jeans).
- Slowly extend your right arm forward and left leg back, keeping them in line with your body.
- Pause for 2–3 seconds.
- Return your hand and knee to the floor with control.
- Repeat on the opposite side (left arm, right leg).
- Aim for 8–10 reps per side.
If this feels too challenging, start by lifting just the arm or just the leg until your balance and core stability improve.
4. Glute Bridges
Targets: Glutes, hamstrings, and core.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides, palms down.
- Gently brace your core and press your lower back lightly into the floor to find neutral.
- Push through your heels and squeeze your glutes to lift your hips off the floor.
- Stop when your body forms a straight line from shoulders to knees (no need to over-arch).
- Hold for 2–3 seconds, squeezing the glutes at the top.
- Lower your hips back down with control.
- Aim for 10–12 reps, resting as needed.
If you feel this mostly in your lower back, reduce how high you lift and focus on squeezing your glutes. You can also bring your feet a little closer to your hips.
5. Child’s Pose with Side Stretch
Targets: Lower back, mid-back, and sides of the body (lats and obliques).
How to do it:
- Start on all fours, then sit your hips back towards your heels.
- Walk your hands forward and let your chest lower towards the floor.
- Rest your forehead on the mat, a pillow, or your hands. This is your basic Child’s Pose.
- For the side stretch, walk both hands to the right about a hand’s width or two.
- You should feel a gentle stretch along the left side of your body and lower back. Hold for 20–30 seconds, breathing slowly.
- Walk your hands back to the centre, then over to the left side to stretch the right side.
- Repeat 2–3 times per side.
If your knees or hips are tight, place a cushion between your hips and heels or under your chest for extra support.
Creating a Spine That Keeps Up with Mum Life
Give yourself a few weeks of practising these exercises, and you’ll start to notice how much easier everyday tasks feel like when you’re lifting your kids, standing in the kitchen, even getting out of bed.
If you ever need a bit more support, chiropractic care can be a helpful addition. Chiropractors look at how your spine, joints, and posture are working together, and they can help identify the patterns that might be making your pain stick around.
Pair that with the exercises in this guide, and you’re giving your back a solid foundation to work from.Want more guidance on health, family, and feeling good as a mum? Browse more articles on Northern Beaches Mums.