Simple Tips for Achieving Spinal Health During Pregnancy

Pregnancy is an amazing yet exhausting experience, with a seemingly endless list of dos and don’ts for expectant mothers. But one particular area of health that should not be overlooked is spinal health during pregnancy. With the right care and support, women can make it through this journey feeling healthier in both body and mind. Here are some simple tips to help you achieve the best spinal health possible throughout your pregnancy.

How Pregnancy Affects Spinal Health

You can blame your growing uterus for your aching back. Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles. This changes your posture and puts a strain on your back. Plus, the extra weight you’re carrying means more work for your muscles and increased stress on your joints. This is why your back may feel worse at the end of the day, or after standing for long periods of time.

Symptoms and Risk Factors

Lumbar pain during pregnancy is generally located at and above the waist in the center of the back, and it may be concurrent with pain that radiates into the woman’s leg or foot.

Posterior pelvic pain (in the back of the pelvis) is four times more prevalent than lumbar pain in pregnancy. It is a deep pain felt below the waistline, on one or both sides or across the tailbone. Risk factors include:

• Increase of hormones — Hormones released during pregnancy allow pelvic-area ligaments to soften and joints to loosen in preparation for the birthing process. This change may affect the support your back normally experiences.
• Center of gravity — Your center of gravity will gradually move forward as your uterus and baby grow, which causes your posture to change.
• Additional weight — Your developing pregnancy and baby create additional weight that your back must support.
• Posture or position — Poor posture, excessive standing and bending over can trigger or escalate back pain.
• Stress — Stress usually accumulates in weak areas of the body. Because of the changes in your pelvic area, you may experience an increase in back pain during stressful periods of your pregnancy.

Simple Tips for Achieving Spinal Health During Pregnancy

Good Posture and Ergonomics

Maintaining good posture can help alleviate some of the strain placed on your back during pregnancy. Make sure you’re sitting with your shoulders back and head up in an upright position. If you have to stand for long periods of time, rest one foot on a low stool while keeping your back straight. At home, use furniture and pillows to support yourself in comfortable positions.

Exercise Regularly

Regular exercise can help strengthen your abdominal and back muscles during pregnancy. This helps make them more resistant to the strain of carrying extra weight. Low-impact exercises such as swimming, yoga, and walking are especially beneficial for pregnant women.

Stay Hydrated

Staying hydrated is important during pregnancy as it helps keep your joints and ligaments lubricated, which can alleviate some of the pain in your back. Aim to drink at least 8 glasses of water a day, and more if you’re actively exercising.

Sleep on Your Side

Sleeping on your side helps keep your spine in alignment and can reduce the amount of pressure placed on it during sleep. The best position is sleeping on your left side with a pillow between your legs for support. This is because lying on the left side increases blood flow to both you and baby.

Seek Chiropractic Care

During pregnancy, chiropractic care can help restore balance to the spine and reduce discomfort. Chiropractors specialize in providing gentle adjustments that won’t hurt you or your baby. They can also provide advice on proper posture and ergonomics for pregnant women, as well as other helpful tips for achieving spinal health during pregnancy.

Chiropractic Care During Pregnancy

Chiropractic care during pregnancy can be a safe and natural way to keep your body healthy throughout the duration of your pregnancy. Chiropractors use gentle adjustments to realign the spine, reduce stress on joints and ligaments, and relieve pain associated with pregnancy. They can also provide advice on proper posture and ergonomics as well as other helpful tips for achieving optimal spinal health during pregnancy.

Chiropractors can also perform specific treatments and therapies to help alleviate pain associated with prenatal and postnatal conditions, such as sciatica, pelvic pain, lower back pain, and headaches. Chiropractic care is a safe option for many pregnant women who are looking for natural pain relief solutions.

Make an Appointment with Texas Spine and Sports Therapy Center

Having spinal health during pregnancy is an important part of staying healthy and comfortable throughout the duration of your pregnancy. By following these simple tips, you can help ensure that your body has the support it needs to carry you through this special time in your life with ease. Make an appointment with us to learn how we can help at Texas Spine and Sports Therapy Center!