EastsideSports.Relieve Your Pregnancy Pains With Physical T…

HAVE A HAPPY PREGNANCY! RELIEVE YOUR PREGNANCY PAINS WITH PHYSICAL THERAPY

A L S O I N S I D E : Patient Success Spotlight • Exercise Essentials Follow Us On Social Media • Healthy Recipe

H E A L T H+WE L L N E S S N EWS L E T T E R

HAPPY PREGNANCY! HAVE A RELIEVE YOUR PREGNANCY PAINS WITH PHYSICAL THERAPY It is no secret that pregnancy takes quite the toll on your body. It is normal for expecting mothers to experience musculoskeletal aches and pains, and one of the most commonly reported areas of discomfort is the back. In fact, most expecting mothers experience back pain, usually during the second half of their pregnancy. Fortunately, physical therapy treatments can help relieve your undesirable back pain so you can get back to comfortably doing what matters most – preparing for your new bundle of joy. WHY DO YOU EXPER I ENCE BACK PA IN DUR ING PREGNANCY? The short answer is this: you’re growing a baby! Most expecting mothers report their back pain occurring at the “sacroiliac joint,” which is the area where your pelvis meets your spine. This happens due to a combination of several factors, including: • Increased weight. Women typically gain 25-35 pounds during pregnancy. This puts extra stress on the spine, since it is responsible for supporting your weight. The growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding your back and pelvis, which can also attribute to your back pain.

STAFF SPOTLIGHT

Kaitlin Stewart, DPT, SCS Kaitlin was first introduced to physical therapy when she dealt with chronic ankle sprains in high school while playing varsity basketball and track. Following high school, she completed her undergraduate education at the University of Michigan where she received her Bachelor of Science in

Brain Behavior and Cognitive Psychology. After graduating from the University of Michigan, Kaitlin attended Emory University where she earned her Doctorate of Physical Therapy degree. Following her graduation from Emory, Kaitlin remained in Atlanta where she joined an outpatient sports medicine clinic. She also continued to further her education by becoming a Pilates Mat certified instructor. In the past year since her relocation to Seattle, Kaitlin has been specializing in pediatric and adolescent sports medicine. She has had the opportunity to work with a variety of middle school, high school and collegiate athletes. Kaitlin’s professional focus has been in outpatient orthopedic physical therapy, manual therapy, functional exercise based training, and biomechanical evaluations with a special focus on runners to improve efficiency and decrease pain. She also enjoys working with operative and non-operativemusculoskeletal injuries. Kaitlin is enjoying living in the Pacific Northwest and likes the moderate climate that allows for running and hiking with her husband and golden retriever.

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FINDING RELIEF FOR YOUR PREGNANCY PAINS

HOW CAN YOU FIND RELIEF? At Eastside Sports Rehab, we offer prenatal and perinatal physical therapy treatments for pregnancy-related pain relief. At your initial appointment, you will be greeted by one of our experienced and dedicated physical therapists who will perform a physical evaluation in order to assess the nature of your symptoms. Your medical history and any health risks will also be discussed and taken into account prior to creating a treatment plan. After your evaluation, your physical therapist will put together an individualized treatment plan for you, aimed at providing relief for your back pain and allowing for a smoother pregnancy. Treatment plans for prenatal and perinatal care related to back pain typically involve gentle therapeutic exercises, stretches, and manual therapy. These are all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage or ice and heat therapies, in order to provide additional relief and optimum function as deemed necessary.

• Separation of muscles. As your uterus continues to expand throughout your pregnancy, stress is put on your “rectal abdominis”muscles. These muscles run parallel to one another, from the rib cage to the pubic bone. With continued expansion of the uterus, it is possible for thesemuscles to separate along the center seam, in a condition known as “diastasis recti.” This may cause or further aggravate your back pain. • Changes in posture. When you’re pregnant, your center of gravity changes. To compensate for this, most women will adjust their posture and the way they move, sometimes without even realizing they are doing so. Postural changes may cause a strain in the back, leading to discomfort. • Changes in hormones. During pregnancy, your body releases a hormone known as “progesterone.” This increases joint laxity and – much like its name infers – allows the ligaments and joints in the pelvic area to relax. This is your body’s natural way of preparing for vaginal birth; however, the progesterone hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue.

EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain

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THORACIC EXTENSION Kneel on knees with buttock touching heels. Hands and forearms on the ground in front of you. Push up to lift your chest and upper back only. Hold for 20 seconds and repeat 10 times.

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Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

For specific conditions, such as cases regarding diastasis recti, condition-specific treatments will be designed to correct the symptoms. Diastasis recti can interfere with the strengthening of the abdomen muscles and cause the belly to “pooch.” Our highly-trained physical therapists use the latest evidence-based clinical knowledge in the field to identify and treat this condition, based on its severity and the personal needs of the patient. In addition to your back pain, our services can help provide relief for a large number of pregnancy symptoms youmay be experiencing, including:

You don’t need to suffer before your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along your pregnancy. By including physical therapy in your prenatal care, you’ll be able to relieve your pain and better prepare yourself for one of the biggest challenges in a woman’s life: delivering and caring for a baby. Enter our trivia contest to be entered into a prize drawing at the end of the month! Like us on Facebook and direct message your answers to us to be entered for your chance to WIN! STRETCH YOUR BRAIN! 1. What is a “hallow?” 2. In what year will the next full moon occur during Halloween? 3. In what country was the first written account of children using the phrase “trick or treat” on Halloween? 4. Inwhat decade did trick-or-treating aswe know it today start gaining popularity in America? 5. What were the original jack o’ lanterns made from? 6. In the Middle Ages why were so many mummies bought and sold? 7. Where did Mary Shelley get the idea for Frankenstein’s monster?

• Pain during sexual intercourse. • Pain during exercise. • Vulvovaginal pain. • Tailbone pain.

• Incontinence. • Headaches. • Neck pain. • Painful, numb, or weak hands.

CONTACT US TODAY: Eastside Sports Rehab can help expecting mothers find relief from prenatal pains as their bodies experience the effects of pregnancy. Our physical therapists will also help in addressing any problems or questions that may arise during this time.

BRUSSELS SPROUT SLAW

FOR THE VINAIGRETTE: • 3 tablespoons freshly squeezed lemon juice • 2 tablespoons extra virgin olive oil • 1 tablespoon honey • 1 tablespoon Dijon mustard • 1/2 teaspoon kosher salt • 1/4 teaspoon ground black pepper

INGREDIENTS • 14 oz. shaved brussels sprouts

• 1 red bell pepper, seeded and diced • 1/2 cup dry roasted almonds, chopped • 1/2 cup cranberries • 1/2 cup golden raisins • 1/2 cup green onions, thinly sliced

DIRECTIONS Mix all ingredients for dressing together in a small bowl; set aside. Add Brussels sprouts, red pepper, almonds, cranberries, raisins, and green onion to a mediummixing bowl. Add dressing to bowl and stir to combine. Season with salt and pepper. Chill at least 30 minutes before serving.

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