The Back Pain You’re Ignoring Could Lead to Bigger Problems—Here’s How to Stop It Now
As a mum and carer, I know firsthand how much strain our backs go through every day. Between lifting kids, carrying bags, sitting for long hours, and running around non-stop, it’s no surprise that back pain creeps in. Some days, I wake up feeling stiff, and by the evening, my lower back aches from all the bending, lifting, and multitasking.
The truth is, our backs do so much for us, and if we don’t take care of them, that pain can turn into chronic tension, weakness, and even injuries. That’s why I’ve made back care a priority—with simple yoga poses and Ayurvedic tips, I keep my spine strong, flexible, and pain-free. And trust me, when my back feels good, I feel so much more energized, patient, and ready to handle mum life!
Why Mums Get Sore Backs
🔹 Constant Lifting & Carrying – Whether it’s picking up your child, lugging groceries, or bending over cribs, all that lifting adds up!
🔹 Poor Posture & Sitting Too Much – Long hours of sitting (whether feeding, working, or scrolling) can weaken the back and lead to stiffness.
🔹 Lack of Core Strength – Pregnancy stretches and weakens core muscles, and without rebuilding them, the back takes on too much strain.
🔹 Stress & Tension – Ever notice how stress makes your shoulders creep up and your lower back feel tight? Emotional tension stores in the body, especially in the back.
The Best Yoga Poses for a Sore Back
These gentle but effective yoga asanas help release tension, improve flexibility, and strengthen your back muscles. Just 5-10 minutes a day can make a big difference!
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A simple movement to release tension and improve spinal mobility.
👉 How to do it:
Start on hands and knees in a tabletop position.
Inhale, drop your belly, lift your chest, and look up (Cow Pose).
Exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose).
Repeat for 10 slow breaths.
2. Child’s Pose (Balasana)
A must-do for instant lower back relief!
👉 How to do it:
Sit back on your heels, stretch your arms forward, and rest your forehead on the mat.
Breathe deeply and stay for at least 1 minute.
3. Downward Dog (Adho Mukha Svanasana)
Gently stretches the back, hamstrings, and shoulders, all of which get tight from lifting and sitting.
👉 How to do it:
Start in a tabletop position, tuck your toes, and lift your hips to create an inverted V shape.
Keep your knees slightly bent if your hamstrings are tight.
Hold for 5–10 breaths.
4. Bridge Pose (Setu Bandhasana)
Strengthens the lower back and core while gently opening the chest.
👉 How to do it:
Lie on your back, bend your knees, and place your feet hip-width apart.
Press into your feet and lift your hips.
Hold for 5 breaths, then slowly lower down.
5. Supine Twist (Supta Matsyendrasana)
A simple but powerful twist to release tightness in the lower back.
👉 How to do it:
Lie on your back, bend your knees, and let them fall to one side.
Stretch your arms out wide and look in the opposite direction.
Hold for 30 seconds per side.
Ayurvedic Tips for Back Pain Relief
Ayurveda teaches us that back pain is often due to Vata imbalance (too much air & dryness in the body), which leads to stiffness, weakness, and tension. Here’s how to restore balance naturally:
🌿 Self-Massage with Warm Oil (Abhyanga) – Massage your lower back with warm sesame or mahanarayan oil before bed for deep muscle relaxation.
🛁 Take an Epsom Salt & Ginger Bath – Helps reduce inflammation and relax tired muscles.
🫖 Drink Warm, Spiced Water – Sip ginger, turmeric, or cinnamon tea to reduce pain and inflammation.
🛌 Prioritize Restorative Sleep – A firm mattress and supportive pillow make a huge difference in back health.
🔥 Apply Heat Therapy – A warm compress or heating pad soothes sore muscles after a long day.
Why Taking Care of Your Back Matters
For so long, I ignored my back pain, pushing through discomfort because "mums don’t have time to rest." But when my back hurts, I feel exhausted, impatient, and totally drained. Taking just a few minutes each day for yoga, movement, and self-care has changed everything—I feel stronger, more flexible, and way more present for my family.
So, don’t wait until your back pain gets worse. You deserve to feel good in your body. Try these tips today and show your back some love!
Got any go-to back pain relief hacks? Share them in the comments—I’d love to hear! 💛
Ignoring Back Pain? Here’s What Can Happen in the Long Run
As a mum, it's easy to ignore back pain and just push through the discomfort. I used to do the same—until I realized that untreated back pain doesn’t just go away. It can actually get worse over time, leading to more serious issues that can affect your energy, mobility, and even your ability to care for your family.
Here’s what can happen if you don’t take care of your back:
Chronic Pain & Stiffness
What starts as occasional soreness can turn into constant, nagging pain. Over time, the muscles, joints, and nerves in your back can become inflamed and tight, making everyday movements—like bending, lifting, or even sitting—uncomfortable.
💥 Signs:
Morning stiffness that lasts longer
Sharp pain after lifting or sitting too long
Aches that don’t go away with rest
Poor Posture & Spinal Misalignment
Ignoring back pain often leads to bad posture—you start hunching forward, slouching, or compensating with awkward movements. Over time, this can cause:
Rounded shoulders (hunched, tired-looking posture)
Weakened core & back muscles (leading to more pain)
Increased spinal pressure (risk of disc issues & misalignment)
Weaker Core & Pelvic Floor Issues
A weak back = a weak core. Since your core supports your spine, ignoring back pain can lead to:
Pelvic floor dysfunction (which can cause bladder leakage)
Diastasis recti (ab separation, common post-pregnancy)
More back pain (because your core isn’t supporting your spine properly)
💡 Fact: Many mums experience back pain AND pelvic floor issues after childbirth—but strengthening the core and back together can prevent long-term problems.
Risk of More Serious Spine Problems
If back pain goes untreated for too long, it can lead to:
🚨 Herniated discs – Where the cushions between your vertebrae slip out, causing nerve pain, sciatica, or numbness.
🚨 Sciatica – A painful condition where the sciatic nerve is compressed, leading to shooting pain down your legs.
🚨 Arthritis & Joint Degeneration – Long-term inflammation can cause wear and tear in the spine, leading to stiffness and mobility issues as you age.
Looking after your back is key to feel good and being able to go about your daily tasks. Ignoring pain will only lead to more problems and prolonged pain which can have huge impact on your mum life. Take action and put yourself first, your back will thank you.
