Pregnancy is a time of joy and wonder that is filled with profound transformation—not just emotionally and mentally but physically, structurally, and chemically (hormones), as well. As the body prepares to create and nurture new life, numerous changes and shifts occur that can dramatically impact spinal health. Understanding how to care for their spine during this critical period is essential for the well-being of both the expectant mother and their growing baby. Use this comprehensive guide to explore strategies for optimal prenatal spinal health.Â
Understanding Your Spine During Pregnancy
Back pain during pregnancy is a common occurrence often brought on by the changes in the body outlined below:
Weight Gain:
Weight gain during pregnancy is normal and, in most cases, healthy. However, this gain adds to the load your spine must support, which can exacerbate existing spinal conditions or contribute to new ones.
Spinal Shift:
As pregnancy progresses and the baby grows, the body’s center of gravity shifts forward, placing additional stress on the lower back, leading to discomfort and strain on the spine.
Muscle Changes:
The muscles in the stomach area also change. As they stretch to accommodate new life, they weaken, providing less support to the spine. Â
Hormonal Changes:
Pregnancy hormones, particularly relaxin, relax the ligaments and joints in your pelvis to ease childbirth. While a necessary change, this can also lead to instability and pain in the prenatal spine.Â
Strategies for Prenatal Spinal Health
During pregnancy, your body and spine undergo many necessary changes. However, back pain doesn't have to accompany these changes. Following the steps below can often ease or prevent prenatal back pain.Â
Don’t Pass Up the Gym
Gentle, low-impact exercises tailored for expectant mothers, such as prenatal yoga and swimming, can help to strengthen the core and back muscles, providing additional support to the spine. Regular stretching and prenatal yoga can also relieve tension and promote flexibility.
Gear Up
If needed, you can get additional back support by wearing a garment known as an abdominal or pregnancy binder. When worn correctly, this band can take some of your stomach's weight off your back muscles. You may also be able to find maternity pants with built-in support. A pelvic support belt may also provide extra support. If you choose to use one, consult your healthcare professional for help finding the best position.
Avoid high heels when it comes to footwear. They can shift your balance farther forward, increasing your risk of falls and adding extra strain on the muscles in your lower back. Instead, opt for low-heeled shoes that support the arches of your feet. Good choices include walking or athletic shoes.
Be Posture Aware
As your baby grows and your center of gravity shifts forward, a natural response may be to arch your back or lean back to keep yourself from tipping forward. But this action can put additional strain on the muscles in your lower back. Sitting and standing with good posture in mind helps distribute weight evenly and reduces strain. When sitting, choose a chair that offers good back support or place a small pillow behind your lower back. When standing, keep these tips in mind:
Always stand straight and tall, chest high, shoulders back and relaxed.
Be mindful of keeping your knees slightly bent, and never lock them.
Keep a comfortably wide stance for sure balance.Â
If required to stand for extended periods, rest one foot on a low step stool to ease lower back strain.Â
Use Proper Lifting Techniques
It is essential to practice good lifting techniques during pregnancy. Before lifting anything, make sure that your footing is stable. Never bend at the waist or lift with your back. With a wide and stable stance, bend your knees and squat, keeping your back straight as you lift with your leg strength. Know your limits and always ask for help when needed.
Sleep Well
As the baby develops and grows, many expectant moms-to-be find that sleeping on their side with a pillow between their legs can reduce lower back pressure and help maintain spinal alignment. You can also purchase pregnancy support pillows designed to be used between your bent knees, under your stomach, or behind your back.Â
Add Chiropractic Care to Your Prenatal Journey
Utilizing chiropractic care during pregnancy can help make the journey more comfortable and prepare a woman’s body for a smoother, safer delivery process. Dr. Danielle is trained in the Webster technique, a specialized section of chiropractic care for pre-and post-natal care. This specialized technique is extraordinarily effective in reducing back pain, maintaining pelvic floor symmetry and stability, and, in some cases, reducing labor times.
Pre and Post Natal Care at Atlas Specific
Pregnancy is a time of anticipation, change, and preparation. It is also an opportunity to nurture life and health in every sense. By prioritizing spinal health, expectant moms can prepare for a healthier, more comfortable pregnancy while embracing a holistic approach to their health and that of their baby. By incorporating the strategies listed above and including chiropractic care in your pregnancy, you can support your body’s changes more comfortably and healthily.
To find out how Dr. Danielle and the team at Atlas Specific can help you on your pregnancy journey, click the link below to schedule a free consultation, drop by our Durango office at 1800 E 3rd Ave #108, or give us a call at 970 – 259 – 6803.
Notice of Disclaimer:
We are doctors of upper cervical chiropractic, but we are NOT necessarily YOUR doctors. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and reading or interacting with this site does not establish any form of patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended as a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.