Physical Therapy Newsletter: Relieve Pregnancy-Related Back Pain by Heart of Texas Physical Therapy
NEWSLETTER
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RELIEVE PREGNANCY-RELATED BACK PAIN With Physical Therapy Are you experiencing pain in your knees or stiffness in your back? Do you find it difficult to move the way you used to? You could be suffering from osteoarthritis. At Heart of Texas Physical Therapy, you can find solutions to your pain and get back to living the life you enjoy!
Are you currently pregnant and experiencing back pain? Have you given birth recently but are still feeling persistent pain, even after your delivery? One thing is for sure, pregnancy takes a toll on your body. Fortunately, our physical therapists at Heart of Texas Physical Therapy can help relieve your back pain, both during your pregnancy and after you have given birth.
Many women experience low back or pelvic-region pain when pregnant, and a large percentage of them still have pain a year or more after giving birth. Your pain may develop in your sacroiliac (SI) joint, low back, or middle back. It may start as just an annoying ache or stiffness but can worsen and begin to significantly impact your ability to perform your daily activities, including caring for your baby. Even if you still exercise regularly, if you do not adequately target your core muscles, you may be more susceptible to injury, especially when you bend, twist, or lift like when you're picking up your little one! If you have been suffering from back pain during or after a pregnancy, don't hesitate to contact Heart of Texas Physical Therapy today. We'll help you relieve your undesirable back pain so you can get back to comfortably doing what matters most – caring for your baby!
What Causes Back Pain During And After Pregnancy? Back pain is common during pregnancy, with many women reporting pain both before and after giving birth. Most expecting mothers say their back pain occurs where your pelvis meets your spine (i.e., SI joint), but pain can develop anywhere in the spine. There are many reasons why you may experience prenatal or postpartum back pain, including: Increased weight. Women typically gain 25-35 pounds during pregnancy. This puts extra stress on the spine, and the growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding your back and pelvis. Separation of muscles. As your stomach continues to expand throughout your pregnancy, extreme stress is put on your abdominal muscles. With continued expansion, these muscles can separate along the center, in a condition known as "diastasis
Continued inside.
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If you would like to find relief for your aches and pains, contact us today www.hotpt.org | 254-301-7374
RELIEVE PREGNANCY-RELATED BACK PAIN WITH PHYSICAL THERAPY
Continued from previous page. recti." This may cause a muscle imbalance that places more stress on the spine, which may result in 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 how they move, sometimes without even realizing they are doing so. Changes in hormones. During pregnancy, your body releases a hormone known as "relaxin." This increases joint laxity (looseness) in the pelvic area. This is your body's natural way of preparing for birth; however, this hormone causes ligaments in the spine to loosen, resulting in less stability and more risk for the pain to ensue. How Physical Therapy Can Help Your Pregnancy-Related Pain Our physical therapists offer both pre-and postnatal treatments for pregnancy-related pain relief. At your initial appointment, you will be greeted by one of our experienced and dedicated physical therapists. They will perform a physical evaluation to assess the nature of your symptoms. Your medical history and any health risks will also be discussed and considered before creating a treatment plan. After your evaluation, your physical therapist will put together an individualized program 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 to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods, such as massage therapies, to provide other relief and optimum function as deemed necessary. How Strengthening Your Core Can Relieve Your Back Pain The core muscles comprise the lower back, hip, pelvis, pelvic floor, and even the diaphragm muscle. The muscles that make up your core are designed to help stabilize your body, support your posture, and allow you to move appropriately. When any of the muscles within that group become weak, it is difficult for your body to function correctly. Core strength is essential for mothers to allow them to tolerate the demands of motherhood. For specific conditions, such as cases regarding diastasis recti, condition-specific treatments will be designed to correct the symptoms. Diastasis recti can interfere with strengthening the abdomen muscles, resulting in weak core muscles and increased back pain. Significant weakness in the core will often lead to compensations and straining different body areas, most commonly the back and neck muscles. As a result, this leads to undesirable consequences,
such as poor posture, fatigue, or pain. Fortunately, 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. At Heart of Texas Physical Therapy, we want to make sure you are as comfortable as possible as you welcome the new addition to your family! If you’re experiencing back pain related to pregnancy, don’t hesitate to reach out. Contact us today to schedule an appointment, so you can focus on what matters the most: taking care of your new little bundle of joy!
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THE DETOXIFIER JUICE RECIPE
• 2 medium Apples • 1/2 Lemon • 1-2 inch Ginger
INGREDIENTS • 2-3 med-lg Beets • 6 Carrots
Directions: Wash, prep, and chop produce. Add produce to juicer one at a time. Serve cold over ice. May store in tightly sealed jars or glasses in the refrigerator for 7-10 days. Shake or stir well before drinking. Source: https://www.modernhoney.com/healthy-juice-cleanse-recipes/
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EXERCISES TO HELP RELIEVE BACK PAIN
“I was very pleased with my therapy sessions. Dr. Brindle was very thorough, knowledgeable and sensitive to my needs. I worked with Dr. Brindle, Chastity and Lisa. All were very professional and helpful. I went in with lower back pain and sharp pain down my leg when standing for any length of time. They gave me a set of exercises that I have continued doing at home. I can now walk and stand for long periods without pain. I highly recommend them!" – Joyce B. “I can now walk and stand for long periods without pain.” PATIENT SPOTLIGHT
1. Pelvic Tilt
Lie on your back with your arms by your sides, your knees bent, and your feet flat on the floor. Brace your inner core muscles by acting like you are pulling your bellybutton in toward your spine. Tilt your hips backwards, contracting your abdominals and flattening out your lower back. Return to neutral. Hold for 5 seconds and repeat.
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COME BACK TO HEART OF TEXAS PT! Has a pain flared up? Are you suffering with a new pain? Do you want to become healthier, stronger, and more active? If you answered yes to any of these questions you need to come back to Heart of Texas Physical Therapy. Call us today! Call for an appointment today and start your journey to a healthier, happier, pain-free life. Call today 254-301-7374 PT CONSULTATION
2. Bird Dog
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs.
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3. Wall Squats
Start by standing with your back against a wall and your feet shoulder width apart, placed slightly farther away from the wall. Slowly lower your body down the wall, digging your heels into the ground until your knees are at about a 90-degree angle. Then, press through your heels to raise your body back up the wall.
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