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During pregnancy, expectant mothers can gain up to 35 or more pounds. As a result muscle strain can place stress on both mother and baby. This can lead to more than discomfort. Nearly half of all expectant mothers are likely to suffer from low-back pain during pregnancy. Towards the end of the term, the infant exerts pressure on the mother’s legs, back and buttocks. As a result her sciatic nerve may be further irritated, possibly worsening her health.
An expectant mother’s center of gravity changes during pregnancy. This affects the way she walks. Her center of gravity shifts towards the front. Because her weight has shifted towards the front of her pelvis, there’s more stress on her joints.
The curvature of her lower back increases and stresses the spinal disks. Upper spine curvature increases, too.
The ligaments that are attached to the pelvic bones loosen as a result of the pregnancy hormones naturally produced by the body. Even though these changes are natural ones,to accommodate the growing baby, the resulting imbalance can cause pregnant women to stumble and fall.
How can you alleviate body stress caused by pregnancy?
Chiropractic adjustments can help relieve low-back pain caused by pregnancy. This treatment is safe for both pregnant mothers and their children. Expecting mothers who’ve decided to avoid medication during pregnancy may find this type of treatment especially helpful. Your chiropractor will recommend exercise, nutrition and offer ergonomic advice for optimum prenatal health.
What type of nutrition is best?
Nutritional supplements are advisable. Taking 400 micrograms of folic acid daily can decrease the risk of spinal bifida. Your doctor can help decide those supplements best for you.
Small meals help. Light dining every 4 to 5 hours rather than 3 meals a day reduces nausea and hunger cravings. Consider healthy snacks like yogurt and crackers. Carbohydrates and protein are healthy to eat at this time in your life and will help minimize occurrences of morning sickness.
Safe and Effective Exercise
Pregnancy exercises strengthen your muscles and reduce discomfort. Try to workout at least 3 times a week, and warm up before exercising by stretching gently. Low impact exercise is best. Consider walking, cycling and swimming.
Avoid jerking, sudden movements.
If you’ve been jogging on a regular basis, it’s ok to continue, providing your health is good. Falls can be dangerous, especially when you’re pregnant. Be sure to jog on a safe surface. While jogging, it’s a good idea to monitor your heart rate. You shouldn’t exceed 140 beats per minute while exercising. Pay attention to warning signals. If you experience heart palpitations, blurred vision, dizziness, nausea, weakness or vaginal bleeding – stop exercising immediately.
Take the pressure off your lower back by sleeping on your side with a pillow between your knees. When you lie on your left side, you facilitate blood flow and help your kidneys to flush waste from your body.
Contact us at APEX Wellness Center to see how we can help you have a healthier pregnancy.
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