Back Pain During Pregnancy
Stretching Exercises for Relief
Congratulations, you are an expecting mother! The nine months of your pregnancy will be an exciting time, but it can also present some challenges. Numerous changes will take place in your body and, if you are similar to half of all pregnant women, you will experience back pain at some point during your pregnancy. The good news is if you are suffering from back pain there may be an answer for you. Chiropractic adjustments and a regular routine of stretching exercises have proven to be both safe and effective treatments for back pain associated with pregnancy.
During your pregnancy, several factors can contribute to the development of back pain, including pelvic shifts, postural changes, and, perhaps most importantly, weight gain. The average weight gain during a pregnancy is between 25 and 35 pounds so the joints of your body will withstand, or already are withstanding, a substantially greater load than normal. This extra weight placed on the joints in your lower back can cause excruciating pain. In addition to the weight gain, your body will also be producing a hormone which enables the pelvis to move more freely. The "loosening" of the pelvis plays an important role in pregnancy, as it enables your newborn to enter the world. However, it also allows the pelvis to shift into abnormal positions, which can lead to back pain. Finally, due to the baby growing ever so quickly, the spine and pelvis may alter positions to ensure adequate space is available to accommodate the baby. These changes in posture may create unusual wear and tear of the joints in your lower back.
While pregnant women are at a slight disadvantage for treatment compared to the general population suffering from back pain, remedies are available. Due to the risks to the baby, doctors are reluctant to prescribe certain types of medication to pregnant women. Consequently, thousands of pregnant women are left with unanswered questions and untreated back pain, which routinely continues unabated after the baby is delivered.
As healthcare advances, pregnant women and their doctors are learning that chiropractic manipulative therapy is a safe, natural, and effective treatment for back pain associated with pregnancy. Clinical evidence has confirmed it is safe for expecting mothers and their unborn children. If you are experiencing back pain, it is an option worth considering.
Upon your first visit to a chiropractic physician you will be evaluated on a structural and functional basis. The structures in your back, such as joints, ligaments, muscles, and nerves, will be examined to ensure they are healthy and functioning optimally. Once the structures causing the pain are identified, a treatment plan, which typically involves gentle adjustments to the joints of the spine, is made to restore the natural motion and function of the joint. The adjustments reduce the unnecessary stress placed on the joints, which in turn relieves the discomfort. Special precautions and techniques are utilized when working with pregnant women to ensure a safe and effective outcome.
While chiropractic adjustments can offer an effective treatment option for pregnant women suffering from back pain, the most desired form of treatment is prevention of the pain altogether. A specific set of exercises designed to strengthen the muscles that surround the joints of the low back and pelvis has the ability to stabilize and provide much needed support to those structures. The American Chiropractic Association recommends two great starter exercises, the "pointer" and "bridges." Although the exercises were not developed specifically for pregnant women, they are both safe and effective for pregnant women and can prevent recurring back pain if they are incorporated into your daily exercise routine.
"Pointer" is an exercise similar to a yoga pose. Kneel on a mat on your hands and knees, with palms directly under your shoulders and knees directly below your hips. Slowly raise your right arm, and extend it forward parallel to the floor while at the same time lifting the left leg, and straighten it behind you. You will balance yourself by contracting your abdominal muscles. Hold opposing limbs off the ground for 30 seconds without arching your back or leaning excessively to one side. Alternate sides and repeat the exercise 3 to 6 times per day.
"Bridging" is performed while lying on your back with your feet placed flat on the floor and knees bent. Your arms will be lying to your side with the back of your hands on the floor. From this position you will lift your pelvis toward the ceiling until your body, from knees to shoulders, is in a straight line. This exercise should be performed 2-3 times per day with 20 repetitions.
Cardiovascular exercise should be incorporated into your normal regimen as well. Light activity during pregnancy has shown to reduce labor time and pain associated with pregnancy, creating an overall more enjoyable experience. Walking, biking, and swimming are all suitable forms of exercise and should be performed 3-4 days per week for 30 minutes as long as it is in compliance with your physicians' advice.
Pregnancy is an exciting experience that can be enjoyable one moment and challenging the next. Pain is the body's attempt to notify you that something is wrong and it should not be ignored. If you are experiencing back or neck pain during pregnancy, proceed as thousands of other women have and seek the help of your local chiropractor.