Health & Fitness The Newsletter About Your Health And Caring For Your Body
RELIEVE YOUR PREGNANCY-RELATED BACK PAIN
Health & Fitness The Newsletter About Your Health And Caring For Your Body
BY STRENGTHENING YOUR CORE MUSCLES It is no secret that pregnancy takes quite a toll on the body. It severely stretches the abdominal wall, causing core muscles to weaken and resulting in back pain. Fortunately, our physical therapists at Physical Therapy Specialties can help relieve your back pain, both during your pregnancy and after you have given birth. We can help you achieve a complete recovery, even if it has been years since your last pregnancy. Even if you still exercise regularly, if you do not target your core muscles specifically, an imbalance in muscle strength will occur. When your core is strong, it means your spine is better protected against injury when you twist, lift, or strain your body while doing an activity – such as picking up your little one! If you have been suffering from back pain either during or after a pregnancy, don’t hesitate to contact Physical Therapy Specialties today. We’ll help you relieve your undesirable back pain so you can get back to comfortably doing what matters most – preparing and caring for your bundle of joy. WHY AM I EXPERIENCING BACK PAIN WITH PREGNANCY? If your pregnancy is causing you back pain, you are not alone. In fact, many women report back pain both before and after giving birth. Most expecting mothers report their back pain occurring at the “sacroiliac joint,” which is the area where your pelvis meets your spine. There are many reasons why you may experience prenatal or post-partum back pain, 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. • 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 a continued expansion of the uterus, it is possible for these muscles 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 “relaxin.” 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 relaxin hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue. RELIEVE YOUR PREGNANCY-RELATED BACK PAIN
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Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
Stretches Throacic Spine
Relieves Low Back Pain
THORACIC EXTENSION PUSH-UPS 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 sec- onds and repeat as needed.
SIDELYING While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Call Today! 925.417.8005
Patient Spotlights What our patients have to say! “I’m deeply grateful to Ida and the staff at PTS for helping me regain my full activity level without surgery.”
“I’m a 63-year-old male with an active lifestyle. Several months ago, I found myself unable to swim or paddle because I couldn’t make my right arm rotate up and forward. I was diagnosedwith partial tears of my rotator cuff and biceps tendon and was referred to an orthopedic surgeon to get them repaired. While waiting for a surgery date, I was prescribed physical therapy at Physical Therapy Specialties. The combination of physical therapy and daily exercises has made surgery unnecessary. I’m swimming, paddling, surfing and cycling again. I’m deeply grateful to Ida and the staff at PTS for helping me regain my full activity level without surgery.” - Brian B.
“I’m amazed at the progress we’ve made, and I am so thankful.”
““In January, I experienced severe cervical and right shoulder pain, radiating down my right arm and into my hand. I started working with Ida and Dina in February. When I first started therapy, the pain was so intense I couldn’t sleep at night and barely got off the couch during the day. I couldn’t hold my head up for more than a few minutes. The pain was unlike anything I’ve experienced before, and meds helped very little. In working with both Ida and Dina for the last few months, I have found both of them to be incredibly professional, knowledgeable, and compassionate. My goals were to reduce pain, eliminate pain meds, improve range of motion, gain back my strength, get back to the gym, resume walking, hiking, and working in my garden. When COVID-19 began, I had made headway on those goals but had a long way to go. I’d learned before PT that I might need surgery, but the pandemic meant it wasn’t a good time to be in the hospital. Ida continued working with me twice a week to keep me on the road to improvement and out of the hospital. I’m amazed at the progress we’ve made, and I am so thankful. One thing I’ll never forget: At the beginning of my treatment, the pain in my neck was so severe I laid on my back, and Dina immediately knew the exact position to hold my head/neck. She asked how the pain was, and I felt so much relief I didn’t speak for a moment. Then I asked if she could hold that position forever!” -Kit L.
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STAY MOTIVATED TO EAT HEALTHY
1. SET SMALL, MEASURABLE GOALS that will help you get to your overall large goal. 2. KEEP A FOOD AND EXERCISE JOURNAL. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. KEEP PROCESSED JUNK FOOD OUT of your diet by adding in nutritious whole foods. 4. SKIP THE PANTRY AND HEAD TO THE FRIDGE. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. TRY NEW FOODS. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. EAT SOMETHING EVERY 2-3 HOURS. This keeps your metabolism running and also makes sure you don’t overeat after work.
7. KEEP NUTRITIOUS FOODS ON HAND AND READY TO EAT. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats, and smart carbs each week is super helpful for staying on track. Source: https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
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It’s Here… What our patients have been asking for!
Talk to the experts! • Caitlin Cooper, PT • Jennifer Freitas, PT • Stephen George, PT • Ida Hirst, PT
Have you or a friend experienced any pain or physical stress? If so, then I have something to tell you about that can help…We are excited to announce Physical Therapy Specialties will soon be hosting Free Workshops due to several requests for more healthcare education. It’s for people who have missed work, family vacations, or any
activity because they’re worried about aggravating their pain. And it’s ideal for people in pain who want to get back to normal naturally, without pain pills, injections, or surgery. Watch for our Workshops announcements via Facebook and emails. Workshops will be virtual until we are able to make a full recovery from COVID19.
• Michael Petrak, PT • Shahrin Ahmad, PT • Shabeeba Shafi, PT • Dina Stepanek, PT • Ankita Shah, PT • Catherine Noel, PTA
Email us: Ida@pt-specialties.com CALL TODAY! 925.417.8005
Strengthen Your Core Muscles & Relieve Your Back Pain With Physical Therapy
At Physical Therapy Specialties, we offer both pre- and post- natal 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 smooth pregnancy and/or recovery from childbirth. Treatment plans 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. 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, resulting in exceptionally weak core muscles and increased back pain. 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.
TRY THIS ON YOUR OWN: In addition to our physical therapy services, there are exercises you can do on your own to try and strengthen your core muscles and relieve your back pain. One common exercise that engages all the layers of your abdominal wall, pelvic muscles, and spinal muscles is as follows: 1. Begin by lying on your back, with your hands placed on your lower abdomen. The muscles beneath your hands are known as your “transverse abdominis muscles.” 2. Try to activate your transverse abdominis muscles by drawing the muscles together towards your belly button. 3. Hold this position for 10 seconds. Remember to keep breathing as you do so, taking slow, relaxing breaths. 4. Repeat 10 times. CONTACT US TODAY: You don’t need to live with back pain during or after your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along with your pregnancy and/or childbirth recovery. At Physical Therapy Specialties, we want to make sure you are as comfortable as possible as you welcome the new addition to your family!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California, you have direct access to physical therapy!
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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Improve your health naturally
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