Pregnancy Wellness: A Chiropractor’s Tips

Are you pregnant? Congratulations! This exciting journey you're embarking on is filled with joy and anticipation. However we know that it can also bring some physical pain and challenges. As your body adapts to accommodate your growing baby, you might experience musculoskeletal changes. Don't worry - we're here to help you navigate this transformative time with pregnancy wellness tips.

Drawing from 3 decades of experience in supporting expectant mothers, we'll provide you with trimester-by-trimester tips to address common pregnancy-related discomforts and make your journey as smooth and enjoyable as possible.

Let’s dive in.

Pregnancy-Related Musculoskeletal Changes

During pregnancy, your body goes through many physiological and hormonal changes that can affect your musculoskeletal system. These changes include:

1. Weight gain: The average weight gain during pregnancy is between 11 to 16 kg, which puts additional stress on your joints and spine.
2. Shift in centre of gravity: As your baby grows, your centre of gravity shifts forward, altering your posture and gait.
3. Hormonal changes: The release of relaxin, a hormone that softens ligaments and joints, can lead to increased joint laxity and potential instability.
4. Postural adaptations: To compensate for your growing bump, many women develop an exaggerated lumbar curve (lordosis) and rounded shoulders.

Now, let's explore how these changes unfold throughout your pregnancy and what you can do to minimise your pain and maximise your comfort.

First Trimester (Weeks 1-12)

During the first trimester, your body is adjusting to the early stages of pregnancy. While you may not experience significant musculoskeletal issues yet, this is an excellent time to prepare your body for the changes ahead.

Common Symptoms:

• Fatigue
• Breast tenderness
• Mild lower back discomfort

Tips for the First Trimester:

• Sleeping position: Start practising sleeping on your left side with a pillow between your knees. This position promotes optimal blood flow to your uterus.
• Ergonomics: Ensure your workstation is ergonomically set up to prevent strain on your neck and back.
• Hydration: Drink plenty of water to support your body's changing needs and help prevent constipation, which can contribute to back discomfort.
• Gentle exercise: Engage in low-impact activities like walking or swimming to maintain overall fitness.

Chiropractic Solutions:

1. Postural assessment: Your chiropractor can evaluate your posture and provide guidance on maintaining proper alignment as your body changes.
2. Gentle spinal adjustments: These can help prevent future issues by ensuring your spine is properly aligned from the start.
3. Core strengthening exercises: Your chiropractor can recommend safe exercises to strengthen your core muscles, which will support your growing bump.

Second Trimester (Weeks 13-26)

As your baby grows, you may start to experience more noticeable musculoskeletal changes during the second trimester.

Common Symptoms:

• Lower back pain
• Round ligament pain (pain at the lower front of your belly)
• Sciatica (pain down one or both legs)
• Headaches

Tips for the Second Trimester:

• Supportive footwear: Wear comfortable, supportive shoes preferably with no heel to help maintain proper posture.
• Pelvic tilts: Practice pelvic tilt exercises to strengthen your core and alleviate back pain. Stand with your back against a wall, knees slightly bent, and tilt your pelvis forward and back.
• Prenatal yoga: Consider joining a prenatal yoga class to improve flexibility and strengthen your core.
• Posture awareness: Be mindful of your posture throughout the day. Avoid slouching and try to keep your shoulders back and down.
• Supportive pillow: Invest in a pregnancy pillow to help you sleep more comfortably on your side.

Chiropractic Solutions:

1. Specific spinal adjustments: These can help alleviate lower back pain and sciatica by reducing pressure on nerves.
2. Pelvic balancing techniques: Your chiropractor may use gentle techniques to ensure your pelvis is properly aligned, which can help with round ligament pain.
3. Soft tissue therapy: Massage and myofascial release can help relax tense muscles and reduce discomfort. Dr Lillie, one of our chiropractors, is a myotherapist too and provides soft tissue therapy before her adjustments.

Third Trimester (Weeks 27-40)

The third trimester often brings the most significant physical challenges as your body prepares for labour and delivery. These final-trimester tips are essential for maintaining pregnancy wellness as you approach your due date.

Common Symptoms:

• Increased lower back pain
• Pelvic Girdle Pain (PGP) including round ligament pain
• Carpal Tunnel Syndrome (pain in one or both wrists, usually at night)
• Swelling in feet and ankles

Tips for the Third Trimester:

• Pelvic floor exercises: Practice Kegel exercises to strengthen your pelvic floor muscles, which can help during labour and postpartum recovery. Your Chiropractor can take you through these exercises in more detail if needed.
• Heat and cold therapy: Use warm compresses for muscle aches and cold packs for inflammation, as recommended by your chiropractor.
• Proper lifting technique: When lifting objects, bend your knees and keep your back straight. Avoid twisting movements.
• Regular movement: Take frequent breaks if sitting for long periods. Short walks can help reduce swelling in your feet and ankles.
• Belly support band: Consider using a maternity support band to help distribute the weight of your growing bump more evenly.

Chiropractic Solutions:

1. Webster Technique: This specific chiropractic method focuses on balancing the pelvis and may help encourage optimal foetal positioning.
2. Gentle mobilisation techniques: These can help alleviate Pelvic Girdle Pain and improve overall comfort.
3. Extremity adjustments: Gentle adjustments to the wrists and ankles can help manage Carpal Tunnel Syndrome and reduce swelling.

Benefits of Chiropractic Care in Pregnancy

Chiropractic care offers many benefits for pregnant women at all stages, including:

1. Pain relief: Regular chiropractic adjustments can help alleviate common pregnancy-related aches and discomfort, improving your overall comfort.
2. Improved posture: Spinal manipulation can help maintain proper alignment, reducing strain on your spine and pelvis as your body changes.
3. Better sleep: By addressing musculoskeletal issues, this form of care can help improve sleep quality, which is much needed during pregnancy.
4. Reduced need for pain medication: Chiropractic treatment offers a drug-free alternative for managing pregnancy-related discomfort.
5. Optimal foetal positioning: Some studies suggest that regular chiropractic care may help promote optimal foetal positioning, potentially leading to easier labour and delivery.
6. Preparation for labour: Chiropractic care can help ensure your pelvis and spine are properly aligned, which may contribute to a smoother labour process.

When to Seek Chiropractic Care

Chiropractic treatment can be beneficial throughout your entire pregnancy journey. Furthermore, it's particularly helpful to consider treatment if you:

• Experience persistent back, hip, or pelvic ache
• Have difficulty performing daily activities due to discomfort
• Want to maintain optimal alignment and posture throughout your pregnancy
• Are looking for drug-free pain management options

Remember, every pregnancy is unique, and what works for one woman may not work for another when it comes to pregnancy wellness. It's essential to listen to your body and work closely with your healthcare team to ensure the best possible care for you and your baby.

What to Expect During a Chiropractic Visit

If you're considering pregnancy-specific chiropractic care at one of our clinics, here's what you can expect:

1. Comprehensive assessment: Your chiropractor will conduct a thorough examination, including your medical history and current symptoms.
2. Customised treatment plan: Based on your assessment, your chiropractor will develop a tailored treatment plan addressing your specific needs at each stage of pregnancy.
3. Gentle techniques: Our chiropractors use pregnancy specific techniques that are safe and comfortable for pregnant women. These may include specialised tables and pregnancy pillows to accommodate your growing bump.
4. Additional support: Your chiropractor may provide advice on exercises, stretches, and lifestyle modifications to support your treatment and overall well-being.

Conclusion

Pregnancy is a time of incredible change and growth, both for you and your developing baby. While some discomfort is common, severe or persistent pain shouldn't be ignored. Chiropractic care offers a safe, effective, and drug-free approach to managing many pregnancy-related musculoskeletal issues, contributing to overall pregnancy wellness throughout all trimesters.

By addressing these concerns, maintaining proper alignment and following the tips provided, you can hopefully enjoy a more comfortable pregnancy and prepare your body for the physical demands of labour and delivery. Our team of chiropractors have great experience with prenatal and postnatal care, ensuring the best possible outcomes for you and your baby.

Embrace this special time in your life, knowing that support is available to help you navigate the physical challenges of pregnancy. Book your appointment today.