10/16/2025
Mom butt? Back pain? Say no more!
🤰🏽As baby grows during pregnancy, many women experience more of an anterior pelvic tilt (belly forward, butt sticks out, low back is tight and strained) which causes hip flexors in the front to tighten and glutes/hamstrings in the back to lengthen and weaken
👩🏼🍼When holding, feeding and rocking baby postpartum, it’s common to adopt more of an upper body forward hunch and posterior pelvic tilt (butt tucked under, hamstrings tight, glutes asleep)
🚩Needless to say, when unaddressed, these postural changes can cause overall weakness, chronic pain and pelvic floor dysfunction.
➡️ Hip hinges (think hip joints = hinges on a door) can help and are a perfect exercise to strengthen your glutes and hammies! Bend your knees slightly, engage your core to keep a neutral spine, hinge forward at the hips, activate glutes, return to standing, and repeat! Add some reps and weight (or a baby) and feel the burn!
➡️ Hip hinging is also a useful strategy to protect your back and pelvic floor (instead of rounding your back) when you reach or lift during daily activities! Next time you empty the dishwasher or lean over your sink to brush your teeth, check what your go-to movement pattern is!
*Baby-wearing gurus-- I’m embarrassed to say that I had not checked if I could adjust the position of my Ergobaby center back strap until I saw how high it was in this video and investigated!
Babywearing mamas, don’t be like me! That strap makes a world of difference 😮💨
**I tried to speed up the video so you didn’t have to listen to me talk forever, but every time I did, it got chipmunky so I gave up. Lmk if you know a fix for that 😅
