After a year of carrying my baby on my hip, all it took was bending to get milk from the fridge to throw my back out. As I recovered on the couch, I realized then that to keep up with a kid you need to protect your body. Brooke Siler, owner of Re:ab Pilates, in New York City, designed this series of stretches for rehabbing common Mommy strains. Do it three to seven times a week until you're healed (check with your doc if you've suffered a significant injury). And to ward off future problems, Siler also offers a roundup of strength moves (aim to do each three times a week -- or even daily).
Tip: It's always best to carry your child in front of you with two arms. If you need a free hand, move her slightly toward the side.