Pregnancy
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 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.[1][2][3]
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. Although a woman's sacrum-or posterior section
of the pelvis-has enough depth to enable her to carry a
baby, the displaced weight still increases the stress on
her joints. As the baby grows in size, the woman's
weight is projected even farther forward, and 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.
While these changes sound dramatic, 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,
making pregnant women prone to having awkward trips and
falls.
What Can You Do?
The American Chiropractic Association recommend the
following tips for pregnant women:
Exercise
- Safe exercise during pregnancy can help
strengthen your muscles and prevent discomfort. Try
exercising at least three times a week, gently
stretching before and after 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. Your
heart rate should not exceed 140 beats per minute
during exercise. Strenuous activity should last no
more than 15 minutes at a time.
- 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.
Nutrition
- Eat small meals or snacks every four to five
hours-rather than the usual three large meals-to
help keep nausea or extreme hunger at bay. Snack on
crackers or yogurt-bland foods high in carbohydrates
and protein. Keep saltines in your desk drawer or
purse to help stave off waves of "morning sickness."
- Supplementing with at least 400 micrograms of
folic acid a day before and during pregnancy has
been shown to decrease the risk of neural tube birth
defects, such as spina bifida. Check with your
doctor before taking any vitamin or herbal
supplement to make sure it's safety for you and the
baby.
How Can Dr. Conboy Help?
Before you become pregnant, Dr. Conboy 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. 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. Dr. Conboy can
also offer nutrition, ergonomic, and exercise advice to
help a woman enjoy a healthy pregnancy.
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.
Source: The American Chiropractic
Association
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References
[1] Östgaard HC, et al. Prevalence of Back Pain in
Pregnancy. Spine 1991;16:549-52.
[2] Berg G, et al. Low back pain during pregnancy.
Obstet Gynecol 1988;71:71-5.
[3] Mantle MJ, et al. Backache in pregnancy.
Rheumatology Rehabilitation 1977;16:95-101. |