1 Comment

Pregnancy and Your Back

PREGNANCY AND YOUR BACK

Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.

What causes pregnancy-related back pain in the first place?

The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.

Try these tips to help minimize your risk of back pain.

  • Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.
  • Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.
  • Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.
  • Take frequent, short breaks with your feet elevated.
  • Remember, adequate rest restores your energy and gives your back a chance to relax.
  • Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.
  • Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.

Studies Show

Numerous studies show that back pain can be reduced by manual therapies during pregnancy. In a study of 170 Canadian women those who received chiropractic care reported less pain both during pregnancy and during labour.

A maternity chiropractor can provide safe, effective, and drug-free conservative care to relieve pain, by decreasing pressure on the joints, muscles and nerves of the spine and pelvis.

 


2 Comments

Stepping Stone Chiropractic is Relocating

As of November 1st, Stepping Stone Chiropractic will have a new home at Holistic Roots.  Holistic Roots is a massage therapy and wellness clinic located on 475 Cambridge Street.  The clinic is on the ground floor and there is ample, free, on street parking.  We look forward to working in a collaborative, natural health setting. Please join us at our new location to receive the same great care you have always enjoyed at Stepping Stone Chiropractic.


Leave a comment

Choice! A Birth and Baby Film Festival

CHOICE! is a volunteer run festival screening films about babies and birth followed by a panel discussion featuring community stakeholders. I have attended a number of the films in the past few years and I have been both challenged and encouraged by the films and the discussions following.  The next film is scheduled for Saturday, February 28th.

“Beautiful Births” (by Jacqui Blue) and “Dancing for Birth” (by Stephanie Larsen) will be shown at Saint Paul University on Saturday, February 28th starting at 6pm.

Discounted tickets at www.informedchoice.ca

The 2015 CHOICE! Film Festival Line-up!
Friday May 22, 2015 – Return to Zero
Saturday September 19, 2015 – Dark Side of the Full Moon
Friday November 20, 2015 -L’ Arbre et le Nid


1 Comment

3 Tips for Office Workers

1. Take a break every half hour or hour to stretch, move around or change position.

2. Drink water frequently.  Not only is it hydrating, it will force you to take a break to visit the bathroom.

3.  Check your posture.  Your shoulders should be relaxed, your feet should be balanced evenly on the floor and you should be facing your computer.  Good posture reduces biomechanical stress on your body.