How should I get back into exercise a few months after having my baby?

Months have gone by, everything has healed nicely and you are in a good routine with your baby. Some of you might only get round to thinking of exercise at this point in your life, but where to start? You may be a few pounds heavier than before pregnancy and introducing exercise into your lifestyle is a really good idea.

I just have to mention it before I get into the nitty gritty but starting with your pelvic floor exercises is a good idea; it might not get you the flat tummy you’re after but it will give your body a good head start into avoiding incontinence.

Now for the tummy exercises, the pelvic tilt is a really good one to start with, it helps flatten the tummy even if there is a gap (RAD) above your belly button. You need to tilt your pelvis and hold for 3 seconds. Start with 10 a day and build the number up.

Another good exercise is the plank, again this is good for the tummy muscles and again it will not cause damage to those that do have a weaker pelvic floor. You need to hold yourself in press up position, tightening your abdominal and glutes. When you have mastered that and can hold for 10 seconds without too much wobbling then raise 1 hand in the air and let your body turn and follow through. Aim to hold this position to for 10 seconds. Start less and work your way up.

Now exercise can be incorporated into your lifestyle instead of setting time aside which can easily be pushed off and forgotten. On that note another one of my favourites is with your baby, and as your baby grows, so too the weight that you are using. Place your baby over your legs when you are in a lying position and raise your legs up and down, your baby might like this one too.

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Tips for Lower Back Pain

During pregnancy as your bump gets bigger your tummy will naturally stick out leading to your bum also sticking out. This automatically leads to a change in posture. Therefore it is no surprise that lower back pain during pregnancy is common. Over the course of nine months, your body will go through a very quick posture change. This leads to shortening and lengthening of different muscles that have previously not been used as regularly.

This is the reason that exercise (even without pain) is very important during pregnancy. Exercises such as sticking your tummy and bum in are essential, and this also helps working out what I like to call your core muscles.

Wearing high heels only exacerbates this change in posture, so wearing flat shoes throughout the pregnancy is preferable. You could also wear a support belt. This helps support your back into a more desirable posture, although this still needs to be coupled with appropriate exercises.

Taking a rest and getting off your feet regularly is also helpful, as well as sleeping on your side, with pillows for support. Many find that sleeping on your back will increase the pain, due to the larger curve in your back from your change in posture, as well as it being better for the baby as well.

Instead of bending down to pick an item off the floor, squatting down with one leg is much more desirable. This is a preventive treatment, to avoid lower back pain.

A physiotherapist will also ensure that your spine and joints are aligned properly; this can be quickly fixed sometimes, relieving the pain of your lower back straight away.

If you are suffering from lower back pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.