What... (i.e. camp, dance class, birthday party)
Pick a NYMetroParents Region: All Regions   Manhattan    Brooklyn    Queens    Westchester    Rockland   Fairfield    Nassau    Suffolk  




     Home  >  Articles  > Health Advice & Tips
by Jennifer Solomon


Today's women are so accustomed to multi-tasking on the job that they oftentimes don't slow down during pregnancy and after giving birth. This can lead to unexpected aches and pains.


    Back injuries commonly occur when picking up baby incorrectly, or balancing the weight of the little one and a heavy diaper bag the wrong way. Carpal tunnel syndrome is also a frequent hazard for new moms if baby isn’t held properly during breastfeeding.  

    This is why it is so important for women to engage in regular exercises during and after the birthing process.  Here are some simple suggestions:

Kegel exercises: Contract and release the pelvic floor to strengthen muscles for an easier labor and delivery.  After pregnancy, these exercises are recommended to promote perineal healing and regain bladder control, and for overall re-strengthening.  

Isometric contractions: Contract and release abdominal muscles to help with toning and strengthening.  

Abdominal bracing: This exercise activates your transverse abdominals. For beginners, start out by lying on the floor on your back with knees up and feet flat.  For advanced technique, stand against a wall. The following body parts should be touching the floor or wall: soles of feet (beginners) or heels (advanced), backside, mid/upper back and shoulders, head. There should be a space between the floor or wall and your lower back and your neck. If you can slide your hand between your lower back and the floor or wall, you are ready to go.
    Inhale first, then initiate the pelvic tilt movement as you exhale. When you exhale, your abdomen should naturally get pulled towards your back.  (An effective pelvic tilt utilizes this leverage begun when the abdomen pulls in during exhale). Continue the pulling and see how far you can tilt the bottom of your pelvis up. This will result in your lower back gently stretching and reaching in the direction of the floor or wall.
    Inhale to resume the starting position.  Allow the spine and pelvis to return to their original placement. This movement takes less muscle work than bringing the lower back to the floor or wall.  Most of the effort needed to return to the starting position comes from breathing in, so just allow the body to go back to where it began.

DR. JENNIFER SOLOMON is a member of the physiatry department at the Hospital for Special Surgery in New York City.  She recently became a mom for the second time.

Boredom buster

Be a parent in the know
Receive our weekly highlights newsletter · Over 1,000 local activities

More Health Advice & Tips Articles

Three Tips for a Happier Holiday
Hosting the Holidays? Don’t Drive Yourself Crazy
New & Noteworthy-New 'It' Products for Kids & Parents
Fighting Childhood Obesity
Springtime Allergies & Kids

Be a good fellow parent and share this with a friend who would be interested
Email Friend

Local Health Advice & Tips Sponsors

Landmark Preschool
11 Burr Road
Westport, CT
Landmark of Ridgefield Academy is an independent s...

Alliance Francaise of Greenwich
299 Greenwich Ave., 2nd Fl.
Greenwich, CT
Founded in 1918 as a non-profit organization, the ...

Cao, Hai T. MD, PC
501 5th Ave.
Park Slope, NY
Dr Cao entered medicine with the objective of beco...

North Shore Day Camp
85 Crescent Beach Road
Glen Cove , NY
North Shore Day Camp's full-day, 4, 6 or 8 week se...

Hudson Country Montessori
44-A Shelter Rock Rd.
Danbury, CT
Our Mission?is to create a community of learners t...
See Our Health Advice & Tips Directory

local zones


Nassau cont.


Suffolk cont.


Westchester cont.



Rockland cont.


Queens cont.


Brooklyn cont.


Copyright 2015 NY Metro Parents Magazine Site Design: THE VOICE