Rotate Away From Lower Back Pain
Two rotational exercises to help minimize lower back aches and pains
Dr. Ariel Edwards, PT, DPT, CSCS
If you are doing all the core work postpartum, but still struggle with lower back pain, you might be missing one thing. Let’s talk about rotation—and why your body needs it now more than ever. During pregnancy, your ribcage flares, your posture shifts, and your core system adapts. After delivery, many people feel “stuck”—their breathing feels shallow, posture feels off, and mobility is limited.
Incorporating safe rotational movements within your core routine can help improve ribcage mobility, strengthen your obliques & deep core, restore better breathing mechanics, and support your spine & posture. Rotational exercises retrain your body to manage pressure and movement together—the key for feeling strong, stable, and mobile again postpartum.
Check out these two great exercises to start with:
Reverse Lunge with Rotation:
A great way to challenge your balance, hips, and core. Start by anchoring a resistance band to a stationary object—this can even be a couch leg . Position yourself so that you are perpendicular to the resistance band (see video). With the resistance band in your hands, get into a lunge and rotate your spine so that your arms are pointing towards the anchor. Engage your core, raise from the lunge while driving your knee up, and rotate away from the anchor to create resistance on the band. Return to a lunge and repeat!
Side Plank with Rotation:
This plank will target your obliques and promote thoracic mobility. Keeping the resistance band in the same spot, position yourself in a side plank facing the anchor. Release tension on the band by rotating towards the anchor and extending your arm. Then engage your obliques and deep core, rotate back into an upright side plank, and pull the band towards your body. Repeat on each side.
Want to make sure you’re doing these exercises safely? Come see us at FIXXED! We’re here to support your recovery every step of the way! At FIXXED, our hour-long one-on-one pelvic floor physical therapy sessions are crafted to allow us to fully understand the root of your symptoms, create an individualized physical therapy plan, and educate you on your condition—giving you the tools you need to succeed! Click HERE to set up your FREE discovery call with a member of FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
