The Healthy Back Blog: For mums

Zara turns one! by louisehampton

So Zara was one this week – wow where has that year gone!?? We had 2 little parties for her with all her friends and of course I made the cakes!

Zara is nearly walking but still wants to be carried all the time. I think its the worst time for the back as she is so heavy now. I try to limit how much I carry her but she is very clingy at the moment and seems to want to be carried constantly.

Things I’m doing to help are getting Zara to crawl up and down the stairs rather than me just carrying her. This is building up her muscles and at least saves me carrying her all the time.

When I cook I now take some toys in the kitchen so she can sit and play rather than trying to cook with one hand. But I can’t wait now for her to walk properly and give my back a break.

The best thing to help the back if you are doing a lot of lifting is to keep doing exercises to help strengthen the back. My two favourite ones at the moment are the cat-camel and the one where you raise opposite arm and leg.


Are you still doing your stretches? by louisehampton

This is something I ask my patients all the time but for busy mums it is also extremely important. A lot of our exercise comes from running after the children and walking to the park etc which is great but it is so important to do stretches and especially pelvic floor exercises as well.

Here’s a reminder of some of the best exercises to do:

Lying on your back try bringing one leg towards your chest and hold the stretch for 10 seconds. Repeat with the other leg. If you find this easy then try bringing both legs up together towards your chest.

On all four’s gently arch your back up and then down to stretch.

Then lean back onto your heels

Pelvic floor exercises – sucking in the bottom of your tummy and clenching down below. Hold for 30 seconds or as long as you can.

With all these exercises they should be done very gently and if you experience any pain stop and consult someone like a Chiropractor for advice.

I am a chiropractor in Hertfordshire working from a clinic on Buntingford High Street. I offer free consultations so people can see if Chiropractic would be able to help them.

If you are local to the area why not give us a call on 01763 878087. We have weekend and evening appointments and are registered with the BCA and GCC.

And then there were two!!! by louisehampton
June 22, 2011, 6:54 pm
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Sorry there has been such a delay between posts as you can imagine my life has been rather hectic recently!

With Toby I had an emergancy C-section as he got stuck in my pelvis so this time round I wanted to make sure it wouldn’t happen again. Part of this was to make sure baby was in the correct position so I used a birthing ball to sit on in the evenings which was also good for my back and did a lot of cat stretches. The other thing I did was to see a Chiropractor to make sure my pelvis was not tilted. To begin with my right leg was shorter than my left so I used a rolled up towel to lie on to help relax my pelvis into the correct position and got gentle treatment on the muscles and ligaments.

My baby daughter Zara was born at home at the end of February after a relatively quick delivery which was a real contrast to Toby. it was so weird not having to go to hospital. She weighed in at 9lb 5.5oz.

After having Zara I did then suffer with back pain as my body adjusted to the change in weight. Bringing my knees to my chest whilst lying on my back really helped this as did pelvic exercises.

Another thing that helped my back was making sure I was in the correct position when breast feeding as to start with I got a lot of upper back pain as I hunched over. Seeing a Chiropractor really helped the upper back and rib pain giving me instant relief. I know I’m a Chiropractor myself so probably going to reccomend them but it really does help if you are in pain.

To find a Chiropractor near you visit the British Chiropractic Association’s website

Pregnant with Number 2!! by louisehampton
September 6, 2010, 7:01 pm
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Toby is now 16 months and I am 15 weeks pregnant with our second child. It will be nice for Toby to have a sibling close to him in age but I have a feeling its going to be hard work especially to start with.

The first month of pregancy was pretty uneventful as I just found out but the second month I started to get quite a bit of upper back pain as my posture started to change.

To help I did stretches like bringing an arm across the front of me and cat stretches which help the upper and lower back.

The third month of pregnancy has given me quite a bit of lower back pain into the buttocks. A few treatments from a chiropractor has really helped but also doing some stretches has also been good. Below is a couple of stretches I have been doing but i have been careful to do them gently not to put any pressure on bump.

If you experience any back pain it is definitely worth seeing a doctor or chiropractor to check what is going on and to stop it getting worse. I’m sure mine is not helped by having to carry Toby around still but exercises and yoga really help.

Where’s Waybaloo gone?? by louisehampton
April 7, 2010, 7:24 pm
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Toby has a bedtime routine which includes watching Cbeebies bedtime hour until 6.30pm and then we go up and give him a bath before he has his bottle of milk and goes to bed.

For the past 8 months Waybaloo has been on at 6pm which Toby loves. Its a really sweet programme which calms him down and includes Yogo – similar to Yoga. I tend to join in doing the stretches as they are usually pretty good and help to keep my back and muscles flexible.

i couldn’t believe it yesterday when they said they are changing the bedtime hour and Waybaloo has been replaced by something called the Story Train which Toby hates.

Is anyone else missing Waybaloo at 6pm?

The dreaded Tummy bug! by louisehampton
March 23, 2010, 8:58 pm
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A week ago today Toby came down with the dreaded tummy bug. I gave him his bottle in the morning and it came straight back up again. This was the start of a long week of sickness and diarrhea.

The best thing to give your child is dioralyte as this helps to replace the essential salts as well as prevent them from getting dehydrated. Its always best to seek advice especially if it lasts more than 24 hours. The other thing to look out for is making sure they are still having wet nappies. By Wednesday afternoon I took Toby to the doctors as he was just laying on my lap all the time not interested in toys and totally miserable. He also hadn’t had a wet nappy all day. The doctor said he was borderline to be taken to hospital but to try little and often with fluids all night and see if he improves.

The next morning Toby seemed a bit better so I tried him on a bit of bread but this soon came up again. I kept up the fluids for the rest of the day but Toby would not drink the dioralyte so I just gave him some squash but now I wished I had tried a bit harder to get him to have the dioralyte as it is so much better for them.

By Friday I thought I would try him on a bit of milk as I was concerned he had not had anything to eat for so long. He kept it down for 2 hours but then the sickness and diarrhea came back with avengance so I now know to not give any dairy products until you are sure they are better.

That night we ended up at A and E as Toby was now extremely dehydrated. The hospital were excellent. We had to force Toby to have the dioralyte with a syringe – 15ml every 20 minutes. This was very hard going to begin with but after doing this for 6 hours Toby already looked a bit better. We continued this at home and the next day Toby was drinking 7 oz bottles of dioralyte in one go with no complaints.

I have now slowly introduced food again such as bread and rusks and tomorrow I shall try some dairy for the first time in over a week. I finally have my bouncing boy back but what a week!

This week has also taken its toll on my back. Toby has spent all week just lying on me so I have sat for prolonged periods of time in one position which means muscles are prone to aching and fatigue. When I have got up I have had to carry Toby around which also isn’t good as he now weighs over 2 stone. I am now doing lots of stretches to help my back and will see a Chiropractor this week to help relax my muscles as they have become very tight. To find a Chiropractor visit

New year – Time to get fit with the baby by louisehampton

Doing exercise when you have a baby is not easy but I have found now Toby moves around a lot more getting some exercise around the house is more do-able. It is also really important to keep up the pelvic floor exercises and to work on the core muscles to protect the back.

I play games with Toby such as chase and crawl round the house after him sucking my tummy in and extending my arms and legs as I go to help my core muscles.
The basic exercise is sometimes called the “bird-dog” it is performed on hands and knees. Extend one arm forward and the opposite leg backwards. Keep back straight and abdominal muscles tight. This exercise should not be done without consulting an expert in rehabilitation such as a chiropractor – it is important that exercises are done correctly.

Another good exercise is to do some sit ups with your baby on your tummy as you sing row row row the boat. Make sure you don’t strain your neck by keeping it relaxed and use some of your babies weight to help you when coming up especially to begin with.


The third exercise I tend to do is gently rocking the pelvis up and down. When the pelvis is tilted upwards gently contract the glutes (muscles in the bottom) and suck the tummy in.


An easy form of exercise is of course going for a walk but best avoided in the snow as it is easy for the buggy to slide off the path or for you to fall over.

If you do experience any back pain it is worth getting it checked out by a Chiropractor who can see what’s going on. To find your nearest Chiropractor visit the British Chiropractic Association’s website at