Back Pain Relief for busy moms

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Back Pain Relief for busy moms 19 years as a physiotherapist helping busy moms fix back pain from cooking, cleaning, lifting kids, and daily life. Quick relief exercises you can do at home.

No complicated programs - just what actually works.

New moms: Is your back pain worse on one side?⚠️ Here's why:You're always holding baby on the SAME hip or arm. Your spin...
02/06/2026

New moms: Is your back pain worse on one side?

⚠️ Here's why:

You're always holding baby on the SAME hip or arm. Your spine adapts to that position. One side gets compressed, tight, painful.

✔️The fix:

👉🏻Switch sides deliberately. If you always use your right hip, force yourself to use your left.

📳 Set a phone reminder: "Switch baby to other side"

👌🏻Then do 10 back extensions (the standing lean-back I showed you) after putting baby down.

Your spine needs balance, not just ONE position all day.

Which side is YOUR pain on? Left or right? Comment below!

😁The position that saves my back when standing hurts😜I promised you another way to do the back extension - here it is.If...
31/05/2026

😁The position that saves my back when standing hurts😜

I promised you another way to do the back extension - here it is.

If standing and leaning back feels too intense or you're exhausted, do this:

Lying down extension:

👉🏻Lie face down on your bed or floor
👉🏻Prop yourself up on your elbows (like reading a book)
👉🏻Hold for 30-60 seconds
👉🏻Relax down flat
👉🏻Repeat 3-5 times

This gives your spine the same backward curve with ZERO effort. Perfect for end of day when you're wiped out.

Try it tonight before bed and tell me how it compares to standing!

(PS. I think this is also a YOGA pose…correct me if I am wrong but I think it is called the SPHINX?)

28/05/2026

Today, this busy mom was too busy to create a proper post!

😵‍💫😵‍💫😵‍💫I also stirred a pot of fudge for almost 2 hours!! (They are YUMMY and worth every stir of the pot😋)

After that I felt a slight little “twinge” in my back…can you guess what I did to relieve it?

Tomorrow I will share a bit more about an alternative exercise, but for now…I am off to 🛌🥱😴💤

“WHY THE RELIEF DOESN’T LAST!”One of you tried the back extension exercise and made the comment:"Felt better this mornin...
27/05/2026

“WHY THE RELIEF DOESN’T LAST!”

One of you tried the back extension exercise and made the comment:

"Felt better this morning but pain is back this evening."

This is SO common - and here's why:

❗️The exercise WORKS❗️

But if you spend all day bent forward again (dishes, laundry, kids, cooking) without breaks, your spine goes right back to the same compressed position.

🧩The missing piece:

Do 10 back extensions every 30-60 minutes throughout your day.

Not just ONCE in the morning.

Multiple times…

👉🏻After dishes → 10 extensions
👉🏻After folding laundry → 10 extensions
👉🏻Middle of cooking → 10 extensions
👉🏻Before bed → 10 extensions

You're training your spine to reset all day long, not just recover once.

Try this pattern tomorrow and tell me:

Does the relief LAST this time?

Harding

Did you try yesterday's back extension exercise?I want to know: ✓ Yes, I tried it - and here's what happened ✓ No, I did...
26/05/2026

Did you try yesterday's back extension exercise?

I want to know:

✓ Yes, I tried it - and here's what happened
✓ No, I didn't try it yet - what stopped you?

Comment below! Your feedback helps me know what you actually need.

(And if you haven't tried it yet, here's your reminder - it takes 60 seconds and works immediately. Link in comments.)

25/05/2026

The ONE exercise that fixed back pain for 80% of my patients

I filmed this at my plant nursery after spending all day bent forward - we had a plant delivery today! My back was screaming for relief.

This extension exercise is what I taught FIRST to almost every back pain patient over 19 years.

Here's why it works:

You spend all day bent forward. Dishes. Laundry. Gardening. Kids.

☝🏻Your spine needs the OPPOSITE movement to reset.

How to do it:

👉🏻Hands on lower back for support
👉🏻Gently lean back, look up slightly
👉🏻Hold 1-2 seconds
👉🏻Return to standing
👉🏻Repeat 10 times

When to do it:

💪🏻After dishes or laundry
💪🏻Middle of your workday
💪🏻Before bed
💪🏻Anytime your lower back feels tight

Do it 2-3 times throughout the day

Try it right now and tell me:

Did you feel some relief?
Where did you feel it most?
Any questions?

Your feedback helps me know what to share next!

I asked where your back hurts - lower back, one side, between shoulders. All different locations.📣Here's what matters: M...
22/05/2026

I asked where your back hurts -

lower back,
one side,
between shoulders.

All different locations.

📣Here's what matters:

Most mom back pain comes from spending all day in the SAME POSITIONS.

Bent forward at counters. Leaning over sinks. One kid always on the same hip.

Your body needs VARIETY and often the OPPOSITE movements.

Monday I'm showing you one simple exercise that helps reset your spine - no matter where it hurts.

It's what I taught first to most of my patients the last few years! I finally found something that made a REAL difference…

Tag a mom who needs relief!

Quick question for the moms here: Where does your back hurt most after a long day? 👉🏻Lower back? 👉🏻Between shoulder blad...
21/05/2026

Quick question for the moms here:

Where does your back hurt most after a long day?

👉🏻Lower back?

👉🏻Between shoulder blades?

👉🏻One side more than the other?

Comment below - I'm curious what's most common. (And I'll be sharing solutions starting Monday!)"

19/05/2026

I'm back!

After 19 years treating back pain in my practice, I “retired” early, 4 years ago, due to a wrist injury.

After speaking to a few of my mom friends and hearing them complain about back pain, I realized that I still have so much to share with moms (and anyone!) dealing with daily back pain from dishes, laundry, picking up kids, and general life!!

So, I'm bringing my experience here - short videos showing the exact techniques that worked for 8 out of 10 of my patients.

Over the next few weeks, you'll see:

👉🏻Quick back pain relief moves you can do in your kitchen or anywhere else.

👉🏻The one exercise that fixed 80% of my patients.

👉🏻How to protect your back during daily tasks.

👉🏻Real solutions that fit into chaotic mom life.

If you know a mom with back pain, tag her below. Let's help each other feel better.

First video coming Monday.

Address

72 Bourke Street
Graaff-Reinet
6280

Opening Hours

Monday 07:00 - 19:00
Tuesday 07:00 - 19:00
Wednesday 07:00 - 19:00
Thursday 07:00 - 19:00
Friday 07:00 - 19:00
Saturday 07:00 - 13:00

Telephone

+27840659433

Website

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