Parenthood is an amazing, life-altering experience for both first-time and veteran parents. The job of caring for infants and toddlers is mentally and physically demanding. Mothers and fathers spend countless hours holding their baby, carrying him in his car seat (you know how heavy and awkward that can be), and bending over changing diapers. These tasks require strength and stamina and can result in aches and pains for mom and dad if they’re not careful.

Common injuries, such as neck, back, shoulder, or wrist pain can result from the repetitive lifting, bending, and carrying of young children.
Regular exercise is one of the best ways to help prevent these injuries.
The better your endurance, strength, and flexibility, the less likely you are to develop pain.

If you don’t generally exercise, walking is often a nice way to start.
Hand and ankle weights, an exercise ball, and a jump rope are also excellent investments for the home that allow mom and dad to do basic strength and toning exercises when the kids are sleeping or playing. In addition, running outdoors, working out at a gym, or joining a group exercise class will help improve overall fitness. If alone time is sparse, you could always experiment with family fitness.

With the help of some kid-friendly gear, it can be fun for the whole family to exercise together. Strap baby into a backpack and take a hike, or exercise with kids in tow in a jogging stroller or child bicycle seat around the neighborhood. After all, what could be better motivation than a two year old yelling “Faster, faster!”?

Mommy and baby Yoga and Pilates classes and videos are gaining popularity and are a great way to tone stomach muscles and improve flexibility (and there’s no reason Daddy can’t join in). On a rainy day, parents can join their toddler in dancing along to their favorite music or video. It may feel a little silly, but exercise benefits the body, and children enjoy this quality time. Exercising not only keeps the body fit and pain free, but also helps parents model a healthy lifestyle that children can embrace from an early age.

If despite your best efforts you develop pain, don’t ignore it. Aches and pains should be addressed promptly to prevent a chronic condition from developing. Your primary care doctor can evaluate you and prescribe the appropriate treatment, which could include medication, exercise, physical therapy, chiropractic care, massage therapy, or acupuncture.
Your health is essential to you, your children, and your family’s well-being, so make yourself a priority. You deserve it!

This morning as a gift to myself on mother’s day, I escaped for an early morning yoga class at a studio I’d never been to before. They specialize in hot, power yoga classes, which is not the style of yoga I typically practice, but do enjoy once in a while.

The heat was set to about 98 humid degrees, and the teacher was pushing the 40 or so of us that filled the room at 7am to our limits. During my peaceful hour and a half, I remebered why I enjoy subjecting myself to classes of this sort:

1. Being pushed to the limit and realizing how strong you are can be empowering.

2. Sweating (and I’m talking about the dripping, soaking wet kind of sweating that you don’t often experience) really does leave you feeling lighter and like you released a lot of toxins. (And I always replenish and rehydrate with lots of water afterwards.)

3. Varying your practice or exercise routine is a challenging, stimulating, and highly effective way to optimize your overall fitness level.

4. Any yoga leaves my mind and body feeling more at ease.

And I started thinking how all of these points relate in a way to my own experience of injuries, and those of my patients. (And I hope may help you)

1. As a PT, I am the one sometimes pushing the patient to their limit…and I’ve worked with many patients who push themselves to the limit. This can be good when they are motivated and work hard, but this can also lead to overuse injuries, so it’s important to find a good balance.

2. As far as sweating, well, this one doesn’t relate as much. However, the process of releasing toxins is so beneficial. Massage and water therapy, such as a warm whirlpool, are two ways to experience a release and should also always be followed up with adequate rehydration.

3. When recovering from an injury, it’s important to change and progress your exercises in order to continue making gains. If you stick with the same 3 exercises forever, you may not see results.

4. Finding a means of relaxation and stress relief helps to reduce overall pain levels. The more stressed you are, the more likely you are to tense up your muscles, restrict circulation, and lose muscle flexibility. If yoga’s not for you, it’s important to find some other form of phsical or mental therapy to help induce a state of mental peace.

So maybe today you will think about trying something a little bit different. Your health care provider may have some helpful suggestions if you’re not sure where to begin.

Sitting on the floor may be something you do often, or for some it may be a position they never assume. Personally, I never felt comfortable sitting on the floor, but when I had children, I found myself constantly on the floor with them. I would vary my position between sitting cross legged, kneeling, lying on my side, or propped up on my elbows while on my stomach. These frequent position changes helped my stave off stiffness and soreness, but it still wasn’t ideal to change my posture every few minutes.

As my yoga practice deepened, I began doing more spine and hip opening postures which certainly helped in terms of flexibility for being able to maintain these seated on the floor positions. The other technique I applied at home was to sit on a bolster pillow or folded blanket to help lift my hips up a little. By lifting the hips higher than my knees, the pressure on the muscles along the spine is reduced, and I am able to maintain these seated positions for longer periods and feel much more comfortable doing so. With my hips elevated, I can vary between sitting with my legs crossed, with my legs straight out in front of me, or with my legs out to the sides. It has helped me to gain better strength through sitting with an upright spine, and also improved the flexibility of my hamstrings and thighs.

You can experiment with sitting on a firm, folded blanket or a firm pillow. Allow your “sit bones” (the bony prominences within the flesh of the buttocks also known as the ischial tuberosities) to rest at the front edge of the blanket, so the pelvis starts to spill forward slightly, bringing the lower spine into it’s natural curve. This alignment through the lower spine translates to better posture through the ribcage, upper back, shoulders, and neck. If you find this to be particularly helpful, I recommend investing in a yoga bolster. They are made specifically to aid with seated postures on the floor and are the right size and firmness for doing this.

As always, listen to and respect your body. If something doesn’t feel right to you (stiffness, aching, throbbing, or other pain/discomfort), immediately bring awareness to your body, change your position, and eliminate the strain on your body. This will help reduce the likelihood of and assist in recovery from musculoskeletal injuries.

Core strengthening, or exercises that target the deep and superficial stomach and back muscles, is recommended for the majority of people with various forms of back pain. These “core” muscles help to support and stabilize the spine, thereby reducing the likelihood for pain and inflammation.

You can learn core strengthening exercises from a physical therapist or personal trainer. The advantage of working individually is that the exercises prescribed to you will likely be specific to your own anatomy. If you are looking for ways on your own to strengthen the core, or are bored with your current regimen, here are a few different ways to target the core muscles.

1. Get on the Ball: Exercise ball, that is. These balls are widely used in rehab centers and health clubs. They require you to use the core muscles while performing various trunk, back, leg, and arm exercises. If you don’t engage the correct muscles, you’ll know as you roll off the ball. (If you have issues with your balance, you would not want to try this type of core work unless under the supervision of a trained exercise or health care professional.)

2. Yoga for Abs: Many yoga classes incorporate some abdominal and back strengthening poses. This is also the title of a 15 minute video by Rodney Yee that offers a challenging sequence of abdominal and back strengthening exercises, along with some stretches and a relaxation period. Beware that if you have back pain, this video may be difficult and some exercises not appropriate. (For example, he does double leg lowering exercises which can be stressful to the back if you don’t have sufficient strength to execute it with correct form.)

3. Pilates: There are many Pilates videos on the market and most gyms also offer Pilates classes. Pilates offers various dynamic strengthening and stretching exercise for the spine, abdominals, and hips. Be sure to keep the abdominal muscles drawing in (when you look down at your belly, it should look flat and not be bulging out) as you perform the various exercises. This is a key component to performing Pilates techniques correctly.

4. Belly dance: This may or may not appeal to you. However, the belly dance class I take at my gym is an amazing core workout. It requires you to make very controlled, isolated movements of the pelvis, hips, and ribcage. You can feel muscles working that you never knew you had. There are belly dance videos available and some fitness stations on TV offer belly dance shows as well.

One of these may be a nice compliment to your existing exercise program, or it may allow you to learn different ways to activate your core.

If you’re at all like me or my running friends, at some point you’ve probably been off the road due to some type of injury, ache, or pain. Whether it be knee pain, hip pain, back pain, or foot pain, these injuries can be frustrating and halt your training or fitness routine. It’s highly advisable to discontinue running if you have an injury, as the high impact and repetition of running can cause more harm. That doesn’t mean, however, that you need to discontinue all activities. Here are a few alternative things you can try:

1. Swimming or Aqua jogging

Getting into a pool and swimming laps or using a water belt to do some aqua jogging is a great way to keep fit and active while minimizing strain to the muscles, joints, and ligaments. You will be able to maintain strength, flexibility, and cardiovascular health so once your injury heals, returning to running will be less difficult.

2. An elliptical trainer

Using an elliptical machine partly simulates running, but without the high impact. Since your feet stay planted, you eliminate impact but can still work for speed, strength, and endurance. Depending on the type of injury, the elliptical may still cause you pain. Adjusting the incline up or down may be a way to eliminate discomfort for some people.

3. Speed Walking

If you’re a runner through and through you may scoff at the idea of speed walking. This low impact workout still provides an excellent cardiovascular workout and promotes muscle strength and joint mobility. Speed walking up hills or on an inclined treadmill can be more difficult than running if you’re unaccustomed to such a routine.

4. Power Yoga

This form of yoga gets your heart pumping and works to challenge the muscles and the mind as you move through various poses. In addition to helping improve joint and muscle flexibility, it provides a wonderful opportunity to strengthen the lower body in multiple planes and directions.

As hard as it can be to stop a sport you love, it is so important for your rehabilitation and recovery to allow your muscles and joints some rest and protection. Finding alternative ways to exercise may help bridge your return to running, and also may open a new door to cross training, which may lessen your chance for injuries down the road.

In my adult life, I’ve tried to remain committed to an active, fit lifestyle because I enjoy exercise and it makes me feel better physically and mentally. Sometimes, however, I find myself getting a little too comfortable with my usual workout routine. I am very satisfied running the same 3 mile route every day, and rely heavily on my trusty running mates to push me to add that one (or three) extra mile, run the hills in the cemetery, or pick up the pace to cover the same distance in less time. It’s so easy to start an exercise program and do basically the same thing each time. The body gets accustomed to this very predictable pattern, and improvements in strength, endurance, and fitness start to level off. Since I rely on the motivation of peers to really push myself during exercise, I was happy to rejoin the gym after having my 2 children. I immediately perused the class schedule and was happy to see how many were offered. I hadn’t taken a spinning class in almost three years, so that first week I signed up for an early morning class. (Spinning is an aerobic class where you ride a bike and can adjust the speed and resistance to make it harder.) My hour long class went something like this:

6:00 I arrive, adjust my bike, and climb on to warm up.

6:05 Class scheduled to start. Where is the instructor?

6:10 OK, we’re starting. Maybe we’ll cut the class short since we started late?

6:12 Wow, I forgot how uncomfortable these seats really were. Good thing I wore my padded bike shorts.

6:20 I thought I was in shape. These sprints and hill climbs are tough.

6:30 Half way there. I can make it.

6:40 I don’t know if I can make it. I wish this was a 30 minute class.

6:42 It’s only been 2 minutes since I last looked at the clock?

6:50 This seat is killing me. I’ll be happy if I can even sit down tomorrow.

6:55 Another 3 minutes of sprinting? He’s got to be kidding.

7:05 Last song. I guess this wasn’t so bad after all.

7:10 “Great class,” I call out to the instructor as I leave drenched and winded.

6:00 am the following day: I’m not even sore today. Maybe I didn’t push myself after all.

I feel so good after a challenging workout. While I sometimes dread the process, other times I thoroughly enjoy it. There are several ways to mix up your workout to give your body and mind an additional challenge and improve your fitness level. Here are a few:

Cross training

Cross training is a great way to keep your body from getting accustomed to the same workouts. By varying your exercise routine, you keep your body guessing and force it to adapt and adjust to the new challenges you present. If you are a runner, through and through, biking or stair climbing will force your body to use different muscles in different ways to help condition them. If you always walk, you could try hopping on a bike or into a pool once or twice a week. If you belong to a gym, venture into one of the aerobic, dance, Pilates, or yoga classes each week. Cross training can also help prevent boredom and allow you to stay more committed to and interested in exercise.

Interval training

Interval training involves varying the speed and intensity of a given workout. For example, if you generally walk two miles a day at a twenty minute mile, an interval workout might include walking at your usual pace for 5 minutes, then jogging for 30 seconds, then returning to your usual pace. You could then walk as fast as possible for 1 minute, jog for 30 seconds, and vary the speed and distance of each of these intervals for the remaining time. You could also vary your route to include more hills which would increase the difficulty level.

Weight training

If you are faithful about your cardiovascular exercise but just aren’t getting the results you want, adding in weight training may be just what you need. Resistance exercise using nautilus, hand weights, or ankle weights helps boost your metabolism and tone your muscles. If you invest in 3- 5 pound hand weights and 5 pound ankle weights, you could do a variety of exercises standing, sitting, or laying down and successfully target all of your major muscle groups. Another great tool to use at home is an exercise ball. These balls are great for performing various back and abdominal strengthening exercises, and can also be used to do squats, lunges, and push-ups.

Get outdoors

Althoug in cold winter months it can be a challenge, consider bringing your workouts to the outdoors. If snow and ice don’t get in your way, take a hike along local trails, go for a run, or get on your bike and go off for an adventure. Cross country skiing, snowshoeing, and ice skating are other great ways to get a good cardiovascular workout. The fresh air and new scenery are a sure way to motivate you and help you enjoy your workout.

Enlist a friend

While some prefer to exercise alone, working out with a friend or the whole family can be a source of motivation and encouragement. You might unknowingly find yourself covering more distance because you’re having such great conversation. And who can resist picking up the pace when their two year old yells “Faster, faster!” from the stroller?

So get going. Go faster, go longer, go harder. And try to have fun in the process.

The Shiva Rae Prenatal Yoga DVD is an excellent choice for pregnant women (with or without back pain). This DVD has a very nice flow and is safe and appropriate for beginner and experienced yoga practitioners. I particularly like that there are 3 students in this video, one in each trimester, and the instructor demonstrates the appropriate modifications for the various poses as your pregnancy progresses and body changes.

Prenatal yoga is beneficial for relaxation, preventing and reducing back pain, taking time to connect with your baby, and for gentle strengthening and stretching. It also helps prepare the body for the experience of childbirth and mindful parenting. I did this video during both of my pregnancies and found it to be so helpful especially on days when I felt like I was really huge and dragging.

If you’re unsure about doing yoga on your own, finding a prenatal yoga class in your area is another great way to get comfortable with yoga and meet other expectant moms.

In 1995, I turned to yoga to help with chronic back pain I was trying to overcome as a result of scoliosis and anatomical anomalies in my spine. I tried traditional physical therapy and strengthening as well as chiropractic care, but I was still in pain. Somebody suggested yoga, so I went out and bought a “Yoga for Beginners” video.

Since I was used to more fast paced workouts, like running and step aerobics, it was hard at first for me to slow down and get into it. I stuck with it and within a couple of weeks, I was feeling a real difference in my spine. Not only did I feel better, but people were commenting about how my posture was improving.

I was so inflexible at the time that I wouldn’t have even considered going in a class with other people and trying to perform these various poses. So I invested in a few more videos from different styles of yoga: Hatha, Power, and one flowing sequence. During that time, I saw yoga as a type of workout or exercise routine, and didn’t really get the whole mind/body connection. In fact, I almost always skipped the relaxation part which in essence is the ultimate goal.

I began to really enjoy doing yoga, but four years passed before I felt confident enough to go into a public class. I continued trying various styles of yoga: Bikram, Hot Power, Hatha at the local YMCA. I continued to practice during both of my pregnancies and was starting to get a sense of there being more to it. I was developing more awareness of my breath, my body, my mind, and the interconnectedness of them.

I decided to enter a 200 hour training program to further my knowledge and experience of yoga about 10 years after first trying it. I’ve learned that I could have stepped into a class way back then (even though I couldn’t come close to touching my toes) because there is no judgment in yoga. I started to understand that yoga helped my physical pain by releasing tension in my muscles, mind, and heart, all the places we store stress and hurts. I’ve come to understand by studying yoga philosophy that is more than just exercise. It’s a way of living with respect, truth, and awareness of yourself and others.

If you’ve always wanted to try yoga, it’s the perfect time to start regardless of your ability (or inability) since yoga is so popular now. Check with local gyms, community centers, and studios to see if they offer a beginner level class. With what I know now, I recommend starting in a class with a teacher who has completed a 200 hour training program and certified by the National Yoga Alliance. They can provide instruction as well as monitor that you’re doing the postures correctly to reduce the risk of injury. It’s also important to let the instructor know about any current injuries so they can show you modifications and assist you if necessary. If like me you just can’t bring yourself to do it, check out the yoga videos at your local library, video, or book store. There are some specific for people with back injuries, athletes, the “inflexible”, and people trying to lose weight.

To find a registered teacher in your area visit http://yogaalliance.org/ . To learn more about various aspects of yoga, visit http://www.yogajournal.com/ (and don’t let their cover photos intimidate you…most yoga poses are not so extreme.)

Namaste (The closing salutation in a yoga class)