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Pregnancy is a beautiful journey, but it can also come with some aches and pains. As your body changes to accommodate your growing baby, your posture naturally shifts. This can lead to discomfort in your back, neck, and other areas.
During pregnancy, the body undergoes frequent changes biochemically and structurally which can lead to postural strain, and neck and back pain. Pregnancy can directly affect your vertebral column and spinal cord. The vertebral column helps maintain balance in the upright position, absorbs shock, and helps protect the column from a fracture. The spinal cord conveys sensory impulses from the peripheral nerves to the brain. This essentially means that misalignment of the vertebral column can create pressure on the spinal nerves which in turn irritate the spinal cord causing discomfort and pain.
The Growing Belly’s Impact: As your baby grows, your center of gravity moves forward. This tends to put extra strain on your back, causing it to curve inward. Pregnancy weight gain typically results in an additional 30-40 lbs. This increase in weight can create spinal misalignment and postural distortions, which in turn affect nerves, muscles, and mobility of joints.
Hormonal Shifts and Ligament Laxity: Pregnancy hormones relax the ligaments in your pelvis to prepare for childbirth. The expanding of your hips help stabilize your body but in turn place pressure on your sacroiliac joints. This can also affect your posture and make your joints feel looser.
The Importance of Maintaining Good Posture: Good posture helps to distribute your weight evenly, effectively reducing back pain, improving balance, and can even make breathing easier. When ligaments are strained with sudden movement, such as rolling over, the pain and discomfort can become unbearable.
Stand Tall: Stand with your shoulders back and relaxed, with your feet shoulder width apart, and your weight evenly distributed on both legs. This will engage your core muscles to support your spine.
Sitting Comfortably: Choose a chair with good back support and armrests. Adjust the height so your knees are bent at a 90 degree angle with your feet flat on the floor. Placing a pillow behind your lower back can help avoid lower back pain.
Sleeping Soundly: Avoid sleeping on your stomach by placing a pregnancy pillow into positions that will support your belly, back, and hips.
Exercise and Movement: The best way to strengthen your core muscles and improve your posture is to exercise regularly with low impact exercises such as walking, swimming, and prenatal yoga. Be sure to listen to your body and avoid strenuous activities.
If you experience persistent pain or discomfort during pregnancy, it's important to seek professional help. A chiropractor experienced in prenatal care can help to identify any postural problems and provide gentle adjustments to improve your alignment. At Unruh Spine Center, our chiropractors specialize in holistic prenatal care.
Dr. Jacqueline Georgy is specifically focused on pregnant women, throughout both pre/postpartum aspects of pregnancy as well as pediatric care. Dr. Georgy’s holistic approach sets her apart from our other chiropractors.
Dr. Kelly Herta is specially trained to help alleviate back and pelvic pain in pregnant women. Dr. Herta has many years of experience in helping pregnant women manage their symptoms during pregnancy.
Looking for a natural way to manage pregnancy back pain? Unruh Spine Center offers gentle chiropractic care. Schedule a consultation to learn more.