The weight gain, the bloating, the nausea... Most new mothers will tell
you that the aches and pains of pregnancy are a small price to pay for
the beautiful bundle of joy they're rewarded with nine months later.
But 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, can sometimes result in severe discomfort. In fact, studies
have found that about half of all expectant mothers will develop low back
pain at some point during their pregnancy. This is especially true during
late pregnancy, when the baby's head presses down on a woman's back, legs
and buttocks, putting pressure on 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, according to Dr. Jerome McAndrews,
spokesperson for the American Chiropractic Association (ACA). Although
a woman's sacrum— or posterior section of her pelvis— has more
depth than a man's to enable her to carry a baby, the displaced weight
still increases the stress on her joints. "As the baby grows in size," Dr.
McAndrews explains, "the woman's weight is projected even farther forward,
and the curvature of her lower back is increased, placing extra stress
on her spinal disks in that area. As a result, the spine in the upper back
area must compensate— and the normal curvature of her upper spine
increases as well."
While these changes sound dramatic, Mother Nature does step in to help
accommodate them. During pregnancy, hormones are released that 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,
causing pregnant women to be more prone to awkward trips and falls.
What Can You Do?
The following tips are recommend for pregnant women looking for relief
from the discomforts of pregnancy:
- Safe exercise during pregnancy can help strengthen your muscles and prevent
discomfort. Try exercising at least three times a week— preceded
and followed up by a gentle stretching routine. If you weren't active
before your pregnancy, however, now is not the time to start a new fitness
routine. Check with your doctor before starting or continuing any exercise
regimen during pregnancy.
Walking, swimming and stationary cycling are relatively safe cardiovascular
exercises for pregnant women, because they do not require jerking or bouncing
movements. Even jogging, however, can be safe for women who were avid runners
before becoming pregnant— if done carefully and under the supervision
of a doctor.
Whatever exercise routine you choose, be sure to do it in an area with secure
footing to minimize the likelihood of falls. Also, be certain that your heart
rate does not exceed 140 beats per minute during exercise, and that strenuous
activity lasts 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.
- Wear flat, sensible shoes. Not only can high or chunky heels be uncomfortable,
they can also exacerbate postural imbalances and cause you to be less
steady on your feet than you already are. This is especially true as
you get farther along in your pregnancy.
- When picking up older children— or any other object for that matter— bend
from the knees, not the waist. And never turn your head when you lift.
Just to be on the safe side, avoid picking up heavy objects altogether,
if possible.
- When sleeping, lie on your side with a pillow between your knees to take
pressure off your lower back. Many women find that full-length "body
pillows" or "pregnancy wedges" are especially helpful during pregnancy.
Lying on your left side is ideal. This position allows unobstructed blood
flow, and helps your kidneys flush waste from your body.
- If you have a job that requires you to sit at a computer for long hours,
be sure your workstation is 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.
Also, take periodic breaks every 30 minutes by taking a quick walk around
the office.
- 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. Good snacks include crackers or yogurt— bland foods that
are high in carbohydrates and protein. Keep saltines in your desk drawer
or purse to help stave off waves of "morning sickness" that can, unfortunately,
occur at any time throughout the day.
- Folic acid supplements— at least 400 micrograms (mcg) a day— before
and during pregnancy have been shown to decrease the risk of neural tube
birth defects, such as spina bifida. Some doctors recommend even more
for women who are already pregnant, or who previously gave birth to a
child with a neural tube defect. However, check with your doctor before
taking this or any other vitamin or herbal supplement. Some herbs and
supplements that are considered perfectly safe for non-pregnant women
can be dangerous or harmful to the baby or expectant mother.
- Get plenty of rest. Don't let the demands of work and family life put
you and your baby at risk. 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.
Visit the Chiropractor
Visit your doctor of chiropractic. Before you become pregnant, your doctor
of chiropractic can detect any pre-existing imbalances in the pelvis or
elsewhere in your body that could make pregnancy discomfort even worse— or
leave you with additional neuromusculoskeletal problems after childbirth.
Many pregnant women have found that chiropractic adjustments provide relief
from the increased low back pain brought on by pregnancy. Also, scientific
studies have found that spinal manipulation carries no increased risk to
the pregnant woman or her baby. Chiropractic's non-drug, non-surgical approach
to back pain can be especially attractive to pregnant women who are trying
to avoid over-the-counter and prescription drugs. Doctors of chiropractic
can also offer nutrition, ergonomic and exercise advice that will help
you avoid the discomforts of pregnancy.
Chiropractic care can also be helpful 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. In addition, as the upper and lower
spine return to normal, muscle tension, headaches, rib discomfort and shoulder
problems can result. Your doctor of chiropractic can help.