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An Expectant Parents Guide to ChiropracticLabels: Pregnancy, Issue #2, Author !tacey "osenberg, C$ritten by !tacey "osenberg%onday, & ece'ber 2( :

Article IndexAn Expectant Parents Guide to ChiropracticPregnancy Exercise )ips

Additional *ints to *elp Pre+ent Pregnancy ac-acheAll PagesPage & o. /0aceboo-1

$hat e cannot see are the 'illions o. di..erent hor'onal changes and che'ical reactionsoccurring both in the 'other and the de+eloping baby, all o. hich are controlled and coordinatedthrough the ner+ous syste'3 4o 'ore than e+er, during pregnancy you need a ner+ous syste'that responds i''ediately and accurately to changing re5uire'ents in all parts o. your body, andthere.ore you need a healthy spine1

An expectant parents guide to chiropractic

Chiropractic care prior to conception pro'otes a 'ore regular 'enstrual cycle and opti'aluterine .unction3 It prepares the body to be strong, supple, and as balanced as possible to carrythe pregnancy3 "estoring proper ner+e supply to reproducti+e organs has helped 'any couplesho thought they ere in.ertile3 And ad6usting o'en throughout pregnancy is one o. the 'ostrearding parts o. our or-, because a healthier pregnancy 'eans an easier labour and deli+ery,and a better transition .or the baby into this li.e3

A persons spine is 'ade o. 27 'o+eable bones called +ertebrae, plus the sacru' 8tailbone9,pel+is, and s-ull3 0ro' the brain, ner+e i'pulses tra+el don the spinal cord, branch out intoner+es, and exit beteen the +ertebrae3 $hen the +ertebrae beco'e 'isaligned or unable to'o+e properly a condition called +ertebral subluxation, it irritates and inter.eres ith the ner+es3)he 'essage .ro' the brain is sloed don and the li.eenergy carried by the ner+e is unable toreach the organs and tissues at .ull potential3 A doctor o. chiropractic aligns the +ertebrae and

pel+is through gentle ad6ust'ents to the spine, relie+ing the pressure on the ner+es and alloingthe .ull ner+e energy to reach the tissues it ser+es3

As you gain eight, especially in the abdo'en, this exerts a donard, .orard pull on the loerspine3 )his extra eight co'bined ith changes in your gait and centre o. gra+ity can set thestage .or bac-ache and nec- pain3 Additionally, as labour approaches, your body secretes ahor'one called relaxin, hich loosens liga'ents3 )his 'ay exaggerate the e..ects o. an existingspinal or pel+is proble'3 )he positioning o. the baby and its 'o+e'ent as ell as expansion o.the loer part o. the ribcage to acco''odate your groing baby can also cause disco'.ort in theribs and upper portion o. the loer bac-3 Additionally, your increasing breast si;e in preparation.or lactation can create upper bac- subluxations3

According to recent studies, chiropractic care 'ay result in easier pregnancy including increased

co'.ort during the third tri'ester and deli+ery and reduced need .or analgesics 8pain 'edication93In one study, o'en recei+ing chiropractic care through their .irst pregnancy had 27< reductionin labour ti'es and sub6ects gi+ing birth .or the second or third ti'e reported /=< reduction inshorter labour ti'es3 In another study, the need .or analgesics as reduced by >< in thepatients ho recei+ed ad6ust'ents3 In addition, (7< o. o'en report relie. o. bac- pain duringpregnancy ith chiropractic care3 $hen o'en recei+e chiropractic care throughout pregnancy,the sacroiliac 6oints o. the pel+is .unction better3 As a result, there is signi.icantly less li-elihood o.bac- labour 8contractions and sharp pain .elt in the loer bac- during labour93 Chiropractic carehas helped ne 'others beco'e 'ore co'.ortable breast.eeding 8postureise9 as ell as toproduce 'ore 'il-3 Chiropractic care has also been shon to reduce the li-elihood o. postpartu'

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depression3

As your pregnancy ad+ances, so'e chiropractic techni5ues ill need to be 'odi.ied .or yourco'.ort3 ?our chiropractor is aare o. this and ill 'a-e the necessary changes3 In particular,special pregnancy pillos and tables ith dropaay pel+ic pieces are used to acco''odate yourgroing belly3 A chiropractor trained in the techni5ues that address uterine constraint or 'alpresentations ill chec- .or 'isalign'ent o. the pel+ic bones, 'isalign'ent o. the sacru' and+ertebrae, and spas' o. the liga'ents that support the uterus and help hold the pel+is together3

ody position during deli+ery is also critical3 Any late second stage labour position that deniespostural sacral rotation denies the 'other and the baby critical pel+ic outlet dia'eter and 'o+esthe tip o. the sacru' up to .our centi'etres into the pel+ic outlet3 In other ords, the popularse'irecu'bent position that places the labouring o'an on her bac- onto the apex o. thesacru' closes o.. the +ital space needed .or the baby to get through the pel+ic outlet3 )hisdeli+ery position is the 'ain reason hy so 'any births are trau'atic, labour is stalled, the 'o'beco'es .atigued and o+erhel'ed by pain, so the utili;ation o. epidurals, .orceps, episioto'ies,+acuu' extraction, and caesarean increases3 )his is hy s5uatting is the pre.erred position@gra+ity or-s to help and the pel+ic outlet can open to a greater degree3 !5uatting during deli+eryresults in decreased use o. .orceps and a shorter second stage o. labour than the se'irecu'bent position1 %oreo+er, research has shon that coached pushing in the second stage o.

labour does not i'pro+e the shortter' outco'e .or 'others or babies, except hen the babyneeds to be -eep baby bluesB at bay, regain their energy and lose the eight they gained duringpregnancy3

An Expectant Parents Guide to Chiropractic Pregnancy Exercise )ipsLabels: Pregnancy, Issue #2, Author !tacey "osenberg, C$ritten by !tacey "osenberg%onday, & ece'ber 2( :

Article IndexAn Expectant Parents Guide to ChiropracticPregnancy Exercise )ips

Additional *ints to *elp Pre+ent Pregnancy ac-acheAll Pages

Page 2 o. /Pregnancy Exercise )ips

ont exercise .or longer than / 'inutes at a ti'e3

Alays include a &'inute ar'up and a &'inute cooldon period 8in addition to the /'inutes o. exercise93

Pregnant o'en should not exercise to exhaustion@but being .atigued is o-ay3

A+oid .orced, passi+e stretches, such as reaching .or your toes3 Pregnancy hor'ones 'a-e your6oints looser, so o+erstretching@hich can cause a 'uscle in6ury@is a greater ris- duringpregnancy3 Also, a+oid sudden 6er-ing or bouncing 'o+e'ents or 5uic- changes in position3

An expectant parents guide to chiropracticLi'it aerobic acti+ity to the loi'pact +ariety,especially i. you erent exercising regularly be.ore getting pregnant3 ris- al-ing, si''ing,and riding a stationary bicycle are good choices3 eep it 'oderate 8/ 'inutes per day9,particularly i. you erent exercising be.ore pregnancy3 Ensure eight training is done underproper guidance3

%easure your heart rate at pea- acti+ity to be sure you are not exceeding &7 beats per 'inute3

A+oid o+erheating: drin- plenty o. ater, and dont exercise in hot, hu'id conditions3

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A+oid acti+ities that put you at high ris- .or in6ury, such as horsebac- riding or donhill s-iing3

A+oid sports in hich you could get hit in the abdo'en 8e3g3 so.tball93

Especially a.ter the third 'onth, a+oid exercises that re5uire you to lie .lat on your bac- .or anextended period o. ti'e since this can reduce your heart rate, loer your blood pressure, causedi;;iness, and 'ay reduce blood .lo to baby3

4e+er scuba di+e because it can cause dangerous gas bubbles in the babys circulatory syste'3

e.ore starting any ne exercise routine, alays chec- ith your health care pro+ider3

!top exercising i''ediately and consult your 'idi.e or doctor i. any o. the .olloing sy'pto'soccur during or a.ter exercise: bleeding, cra'ping, .aintness andDor di;;iness, ele+ated bloodpressure, or se+ere 6oint pain3

*eres an easy pel+ic tilt exercise to get you started3 It ill strengthen sto'ach and bac- 'usclesand reduce stress .ro' the groth o. your uterus3 ?ou 'ay ant to 'a-e sure you ha+ent eaten.or an hour or so be.ore doing this exercise .or co'.ort3

&3

Lie .lat on your bac- ith your -nees bent 8this can also be done standing i. you areunco'.ortable on your bac-93 23

I. needed, place a s'all pillo under your nec- andDor loer bac- .or support3 %a-e sure you'aintain a s'all cur+e in your nec- to reduce the li-elihood o. strain3 /3

Pull in abdo'inal and buttoc- 'uscles 8this should .latten the loer bac-93 I'agine you arepeeling your buttoc-s and spine up o.. the .loor3 !loly, +ertebraby+ertebra, rise to

approxi'ately brastrap le+el 8as long as there is no pain or tension .elt in your nec-93 73

*old, breathe out, and count to .i+e3 >3

"elax3 Inhale3 "oll don sloly, and ith control, +ertebraby +ertebra3 3

"epeat .i+e ti'es3

Page / o. /Additional *ints to *elp Pre+ent Pregnancy ac-ache

!tand erectF do not allo your belly to sag3

Change positions o.ten to ease loer bac- strain3

$hen li.ting, bend your -nees and -eep your bac- straight3

Consult your chiropractor .or exercises to reduce loer bac- strain 8an easy one to start ith isthe pel+ic tilt shon abo+e93

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?our 'attress should be supporti+e and co'.ortable3

!leep on your side ith a pillo beteen your -nees3

Ade5uate rest is essential3

eep daily chores 'anageable3 !ee- those ho can 'ost help you 'a-e this experience'eaning.ul3 $hether its a .riend to al- ith to the pool, a doula to help ith your labour plan, oryour 'other o..ering to atch the -ids or help clean the -itchen, ta-e ad+antage o. the helparound you3

no your li'its3 I. you are or-ing throughout your pregnancy andDor ha+e other children to care.or, try not to o+erdo it3

Practice good postural habits3

Plan and do regular exercise3

egel exercises are a great ay to prepare and tone the pel+ic .loor 'uscles .or deli+ery and canbe done anyti'e3 )o do egels, contract the 'uscles around your urethra and +agina@ i'agine

you are trying to pre+ent yoursel. .ro' urinating3 *old .or se+eral seconds, then release3 "epeatsets o. ten, se+eral ti'es each day3

*a+e regular spinal chec-upsF they are an i'portant part o. pre+entati+e health care3

ther 0actors to Consider in %aintaining a *ealthy Pregnancy

Proper nutrition is essential to 'aintaining a healthy pregnancy3 )his includes ade5uate inta-e o..olic acid, good sources o. protein and iron, calciu'rich .oods, and lots o. .ruits and +egetables3rin- plenty o. pure ater to -eep ell hydrated3 A+oid eating too 'uch sugar and seetsincluding .ruit drin-s as they can cause you 8and the baby9 to gain excessi+e eight3

"esearch has .ound that a pregnant o'an can help protect the health o. her child by a+oidings'o-ing and secondhand s'o-e alcohol, excessi+e ca..eine 8e3g3 tea, co..ee and cola9,unnecessary exposure to xrays 8especially in the .irst tri'ester9, unnecessary 'edication8including o+erthecounter re'edies9, and .oods ith che'ical additi+es, arti.icial seeteners,and arti.icial ingredients3

"egular exercise, good nutrition, and periodic spinal ad6ust'ents can 'a-e pregnancy thepleasant, exciting experience you ant it to be1 Pregnancy should be an opportunity to re.lect onyour .a'ilys plans and drea's@ not a ti'e to struggle ith pain3 Preparing .or a ne baby is adaunting challenge .or e+en the 'ost organi;ed 'otherstobe3 !o, during this 'eaning.ul ti'e,be proacti+e: or- to pre+ent bac-ache be.ore it a..ects your peace o. 'ind or distracts you .ro'.ocusing on your .a'ilys ell being3 Chiropractic care is sa.e and natural, si'ply re'o+inginter.erence to your bodys on controlling and healing ability3