You came out of pregnancy with a different body. And I’m not just talking about the things you immediately think of (boobs, belly, hips etc.). Your body’s accommodations for the extra weight of pregnancy led to adjustments in how you held yourself and if you don’t work to re-balance your muscles this can lead to poor posture for life. This poor posture can add to the daily strain your back experiences.
The work that you do every day as a mom contributes to the problem. Think about your day so far- can you count how many times you’ve bent over? Picked something up? Held someone/something on your hip? Just bending over can be stressful for your spine because discs between each vertebrae get compressed- when you’re tired, distracted or in a hurry you can forget to use proper form when bending or lifting.

What can you do about it? Targeting the weaker, overstretched muscles and stretching the tight, over-active muscles can establish better muscle balance. In addition to muscle balance think about how you lift things- do you use your legs? Do you drop the rail on your child’s crib when you reach in to pick them up/lay them down? Exercises from Lisa Druxman’s amazing book, Lean Mommy and Stroller Strides classes can help get you back into proper alignment, a great place to start is the Chest Stretch and Baby Plank.
Chest Stretch
Starting Position
Stand in a comfortable position, legs staggered, abs engaged, knees slightly bent, toes pointing forward. Grab the ends of the resistance band and extend your arms overhead, keeping your hands in line with the shoulders, elbows soft, palms facing forward (not pictured).
Action
Pull your arms further apart to open up the chest and allowing the band to move further behind your head. Your wrists might rotate slightly outward, but try to keep your wrists in line with your forearms. Breathe steadily. Hold stretch for 10-30 seconds, repeating 1-3 times.

Baby Plank

Starting Position
Begin this exercise by kneeling over your baby with your knees and forearms on the floor. Your elbows should be placed directly below your shoulders. Keep your feet together and your spine (including your head and neck) in a neutral position. Your feet should be touching or no more than an inch apart.

Action
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 15-30 seconds in the beginning, working your way up until you can hold the position for 3 minutes or longer. Repeat 1-3 times.