As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well. Pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, that run the risk of creating stability issues. placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies. This is especially true during late pregnancy, when the baby's head presses down on a woman's back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse. During pregnancy, a woman's center of gravity almost immediately begins to shift forward to the front of her pelvis. The displaced weight increases the stress on her joints. As the baby grows in size, the woman's weight is projected even farther forward and
What Can You Do? Exercise
•
If you weren't active before your pregnancy,
check with your doctor before starting or continuing any exercise.
•
Walking,
swimming, and stationary cycling are relatively safe cardiovascular exercises
for pregnant women because they do not require jerking or bouncing movements.
Jogging can be safe for women who were avid runners before becoming pregnant-if
done carefully and under a doctor's supervision.
•
Be
sure to exercise in an area with secure footing to minimize the likelihood of
falls.
•
Stop
your exercise routine immediately if you notice any unusual symptoms, such as
vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased
swelling, or heart palpitations.
Health and Safety
•
Wear
flat, sensible shoes. High or chunky heels can exacerbate postural imbalances
and make you less steady on your feet, especially as your pregnancy progresses.
•
When
picking up children, bend from the knees, not the waist. And never turn your
head when you lift. Avoid picking up heavy objects, if possible.
•
Get
plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if
you're tired, or lie down and elevate your feet for a few moments when you need
a break.
Pregnancy Ergonomics: Your
Bed and Desk
•
Sleep
on your side with a pillow between your knees to take pressure off your lower
back. Full-length "body pillows" or "pregnancy wedges" may
be helpful. Lying on your left side allows unobstructed blood flow and helps
your kidneys flush waste from your body.
•
If you
have to sit at a computer for long hours, make your workstation ergonomically
correct. Position the computer monitor so the top of the screen is at or below
your eye level, and place your feet on a small footrest to take pressure off your
legs and feet. Take periodic breaks every 30 minutes with a quick walk around
the office.
How Can Your Doctor of Chiropractic Help?
How Can Your Doctor of Chiropractic Help?
Before
you become pregnant, your doctor of chiropractic can detect any imbalances in
the pelvis or elsewhere in your body that could contribute to pregnancy
discomfort or possible neuromusculoskeletal problems after childbirth. Many
pregnant women have found that chiropractic adjustments provide relief from the
increased low-back pain brought on by pregnancy. A recent study showed that
pregnant women went from a low back pain rating of 8 on a 10 scale to a 3 on a
10 scale while under Chiropractic
care. Chiropractic manipulation is safe for the pregnant woman and her baby and
can be especially attractive to those who are trying to avoid medications in
treating their back pain.
Chiropractic
care can also help after childbirth. In the eight weeks following labor and
delivery, the ligaments that loosened during pregnancy begin to tighten up
again. Ideally, joint problems brought on during pregnancy from improper
lifting or reaching should be treated before the ligaments return to their
pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and
shoulder problems.
Dr. Dave Edenfield and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractic-jacksonville-fl.com and http://endyourpain.org who are dedicated to helping you and your family lead healthier, happier and pain-free lives.
Dr. Dave Edenfield and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractic-jacksonville-fl.com and http://endyourpain.org who are dedicated to helping you and your family lead healthier, happier and pain-free lives.
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Very informative Read
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