How can I care for my spine during pregnancy?

The new year is a time where everyone is trying to find their groove going into year ahead. Leading on from our last post about “Lets make 2017 the healthiest year yet!” We have been getting great answers from our clients and can't wait to share some of them. If you haven't shared them yet, please do! One question that’s come up was “How can I care for my spine during pregnancy? My partner and I are currently trying for a baby and I want to be in the best shape possible”.Well lets dive straight in, half of mums out there will report having experienced back and hip pain at some point during their pregnancy, with the pelvis being the main culprit for many pregnant women. 

With the changes that take place during pregnancy, isn’t it any wonder why over half of all women have been affected? Lets look a little closer at those changes so we can understand how we can minimise those stresses.First, we have that big shift in your body position, where you are beginning to lean and gravity starts to take over, that’s mostly to do with you carrying your baby and your uterus enlarging. The problem with that is their attachment to the pelvis.Second, is that increase in stretchiness of those supportive tissues, those chemical hormones are the culprits and one in particular by the name of relaxin. Now this is a natural part of the parcel, yet for many of you it becomes an unwelcome gift that you don’t want to open. A regular comment I get when I tell my pregnant clients about this is “it does far from make you feel relaxed, most of the time they make you need a tissue.”Third, is your pelvis is actually 4 separate joints, and so because they all have the ability to move, they all have the ability to move in the wrong position (subluxation) and as those hormones increase the movement, it makes it loose and lax - think Flubber, for all you Disney fans out there.Each of these factors ultimately affects the structure and alignment of your hips and spine and in turn the way your brain sends and receives vital information from your body, that otherwise would normally give you that much needed support and protect your pelvis when your working out. Having pain during your pregnancy can be a blessing in a disguise though. ‘Whattttttt did he just say’!! …wait let me explain..it can really help us address any old injury or spinal weakness. ‘aww ok’.More and more mums, just like you are looking for ways to solve problems rather than just mask them.

1. Do you regularly wake up with pain in the front or back of your hips, but, thighs, groin or lower back ? ,
2. Are you having a lot of pain and difficulty getting up from a lying position ? particularly first thing in the morning ?
3. When you go to stand up, is it painful ?
4. When your moving and walking, are you finding it difficult and just want to lye down ?
5. When your doing exercise are you feeling pain front or back of your hips, but, thighs, groin or lower back?
6. Do you feel a sharp pain when your turning, twigging or bending, that is often felt when your getting on with your daily home activities?
7. Does it get better and you feel more able when you push your hands in on the side of your hips ?

If you answered with a yes more than 3 times, then it’s likely that you may be experiencing some problems with your pelvic girdle. In any one of those 4 joints we talked about earlier.Just one of the ways to get you fighting again, feeling more able and back to your fabulous self is through something we Chiropractor’s call CAT II - SOT blocks. After detailed analysis and a through health history we can gently help your pelvis use gravity to its advantage for once! To help reduce some of the constant barrage of stress on those poor pelvic ligaments by bringing your pelvic bones closer together. Think - putting the lid back on, Result - for many of our pregnant women just like Anna - https://www.chiro.london/testimonials/TIP: buy a pelvic pregnancy belt from Amazon - wear it low on your hips. By putting the belt were your hips are the widest and simply tighten in so that your hips feel more supported. This should take some stress of your hips and help you move easier.Remember though if the problem persists, it’s important you take it seriously because it can lead to becoming a chronic. Think back to trying to form one of your positive new year resolutions and habits – its sometimes hard to break long standing habits.Be kind to yourself and listen to your body when it’s trying to tell you something.I hope you found this useful, tag someone who needs to hear it and share if you care.happy spine, happy bodyJoshjosh@chiro.london