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How To Reduce Back Pain During Pregnancy

Back Pain Pregnant

Your Whole World Is On Your Shoulders

A study in the Journal of Orthopaedics reported that 50-90% of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action.
Keep your back healthy at home

Here are some ways to reduce the risk of back and neck pain:

  • Lighten your load:
    Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.
  • Stretch your body:
    While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.
  • Feed comfortably:
    When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.
  • Keep your baby close:
    Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back.
  • Keep tub trouble at bay:
    Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

Shoulder Opener:

  • Breathing deeply and calmly, relax your stomach muscles
  • Let your head hang loosely forward and gently roll from side to side
  • Bring your hands up to your neck and gently massage the back of your head and neck
  • Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds

Crossover:

  • Standing with feet shoulder width apart, raise your hands
  • Bring your right elbow across your body while lifting your left knee
  • Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult a Chiropractor so that you can stay on your toes and a step ahead of your toddler.


Spenser Dougley

Spenser Dougley

Dr. Spenser is the owner of Brant Wellness and Rehab. Spenser has been practicing Chiropractic for almost a decade. He enjoys helping people of all ages live a more active lifestyle, free from the constraints of chronic pain. Unlike other Chiropractors, Spenser takes a gentler approach to Chiropractic by using an instrument called an activator to perform his adjustments. This alternative approach requires no twisting or cracking of the joints, so you don’t need to worry about having your “neck cracked” when you come to Brant Wellness and Rehab. Spenser also uses “Functional Range Release” techniques to address specific joint and muscle problems. As a trained Functional Range Release practitioner, Spenser regularly uses this superbly effective technique to treat shoulder pain, neck problems, carpal tunnel syndrome, plantar fasciitis, elbow dysfunction, knee issues, and much more. He particularly enjoys treating patients with Sciatica, as his unique approach has delivered life-changing results for many of his patients. In addition, Spenser loves helping patients with pain management and helping them to avoid taking medication or having surgery.
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