7 Exercises To Help Your Sore Back

Do you struggle with daily activities due to back pain? Or struggle to carry your baby due to back pain?

I have been suffering a sore lower back since having my baby back in September 2015. I have had back troubles before while competing in track and field athletics and also due to a lack of strength and bad posture as I am a tall person.

I recently decided two things:

  1. I want to get back to the athletic body I had before falling pregnant
  2. I need to gain a strong core so I:
  • Can reduce back pain from carrying my baby as she gets bigger and heavier.
  • Gain a strong core for future pregnancies so I can carry the baby as well as I did with my first pregnancy.

Here is a short core workout I have put together:

You can do as many reps of the exercises and sets of the circuit as you like. As my core is very weak at the moment I started off with 10 reps of each exercise and 2 sets of the circuit. Don’t rush to increase the reps or sets too soon. You don’t want to go back too soon and cause more damage than strength.

12834897_10154038499454319_1096423906_nStart with your knees together while laying on your back, slowly lower your knees towards the ground to the left, back to the centre and to the right. This is one rep.

12825518_10154038498859319_1480320002_nV-sits – Laying on your back with your legs up in the air, feet to the roof. Reach for your toes. You are trying to create a V shape with your body.


Start with your knees together at 90 degree angle. Slowly lower one leg towards the ground, hold, and return back to start point. Repeat on opposite leg. Slowly lower both legs towards the ground, hold, and return to starting point. That is one repetition. Note- you need to keep your back flat on the ground while lowering your legs. Start with the single leg, and over time add in the double leg lowering.


Sit ups– keeping your feet flat on the floor, knees bent, slowly sit up running yours arms up your legs until your upper body is upright. Lower yourself back down. That is one rep.


Back extensions– lying on your stomach, pushing your upper body off the ground into extension, hold for a 10 seconds then lower yourself back down. That is one repetition.

10416785_10154038499074319_369531721_nSuperman– Laying on your stomach, slowly raise all four limbs off the ground, hold for up to 10 seconds, lower yourself back to the ground. That is one repetition.


Alternating Arms Superman– lifting opposite arm and leg off the ground and holding for a few seconds, lowering back to the ground and changing arm and leg.

NOTE: Always seek professional medical advice before starting or doing any form of exercise after you give birth!!

By Clare at Relaxed Parenting Blog

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8 thoughts on “7 Exercises To Help Your Sore Back

  1. These exercises really work if you do as Clara said and don’t rush. I have had lower back pain since 1998 due to lower lumbar strain I endured from helping a friend move heavy furniture. I began doing these exercises off and on since I found out about them a few years ago. In that time I have only had back pain when I’d stopped doing them for too long. They work to strengthen your core and to relieve back pain as well.
    Great post Clara!

    Liked by 1 person

    1. Im glad your finding that your back pain has decreased since regular maintenence on your back. I look forward to getting my core strength back and feeling strong again. How often are you doing these exercises?

      Liked by 1 person

      1. I do them at least once a week but I exercise daily. I have a love hate relationship with squats and planks. But they have helped me to strengthen my core a lot and I do at least 30 squats and about two minutes of planks a day. I break my planks up. I haven’t made it to being able to do a straight 45 second plank yet…lol. But I am working towards that two minute plank.


      2. Fantastic effort! The hate part being DOMS? 🙂 The more you do the easier it eventually becomes. I am back at starting point with alot of my exercise since having my baby, but determined to get back to a stronger athletic body. Do you have a timeline to reach the 2min plank? 🙂


      3. No I don’t have a timeline. I just hold it for as long as I can. So once I reach two full minutes, I will continue in two minute increments.

        Liked by 1 person

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