Hello Mama-Part 2 of 3

Welcome to a series of educational blogs for women who may be struggling with low back and neck pain before, during, or after pregnancy. At PDR, our comprehensive spine specialty rehabilitation and pregnancy protocols can help resolve pre-, peri- & postpartum spine pain through an exercise and drug-free approach. Wherever you are on your journey, we can help!

Hello Mama Blog…. 2
Managing My New “Baby Body”

Welcome to the wild ride of pregnancy and becoming a Mom! Your body and baby are growing and changing every single day. It’s like a roller coaster ride with highs and lows but in the end it’s all worth it when you jump off the ride and welcome your bundle of love into the World! You may be sleeping a lot or unable to sleep, really hungry or not at all, extra sensitive to smells, tastes and sounds and you may even cry for no reason at all. New aches and pains may arrive. Your clothes are becoming uncomfortable and you’re too small for maternity clothes! Aaahhh…..but it’s all worth it!
First let’s get comfortable in our clothes. Consider buying a Bella Band maternity support by Ingrid and Isabel. It fits over your existing pants…that you can no longer button, because of that beautiful baby belly and it’s comfortable. The band was created by Moms for Moms and can be ordered at their website, www.ingridandisabel.com. It can be purchased in a variety of colors, prices range from $17.00 to $28.00. The bands are also available at Target in maternity section, and Amazon, of course. The bands can also be worn after pregnancy to help with the transition back to your favorite pants!
Exercise??? If you’re already exercising, keep moving, remember that your body needs more water, more protein, more rest breaks and recovery time. Avoid overheating your body especially after 13 weeks. Think of your baby as a bun in the oven, you don’t want to burn (overheat/stress) that bun, you want to keep the temp just right. If you are currently not exercising, add in gentle stretches, a daily walk, start at 5 min and build up to 20-30 min a day, take rest breaks or two short walks, remember to keep a moderate pace, not working to max fatigue. Just add a little glisten to that glow, no drenching sweat.
Buy a BOOK??? So the #1 bestselling pregnancy book is, What to Expect When You’re Expecting, 5th edition, revised and updated in 2016, by Heidi Murkoff and Sharon Mazel and their team of medical advisors. The first edition was published in 1984 and used by millions of mothers as a guide and reference of what is happening to your body and your baby month by month. It is the best resource in the middle of the night when you are wondering …is this normal???
If you are experiencing neck or back pain consult with your primary OBGYN and consider physical therapy at a clinic that specializes in treating pregnant women. Here at PDR we specialize in treating Mothers at every stage and have specific exercise programs to keep you safe, strong and healthy every step of the way.
Are you ready to take next steps and learn more? Come to our FREE Educational Presentation and Q&A: Getting My Body Back on Tuesday September 18 6:30-8pm at PDR-Coon Rapids 320 Coon Rapids Blvd Coon Rapids, MN Register to attend here

Hello Mama- Part 1 of 3

Welcome to a series of educational blogs for women who may be struggling with low back and neck pain before, during, or after pregnancy. At PDR, our comprehensive spine specialty rehabilitation and pregnancy protocols can help resolve pre-, peri- & postpartum spine pain through an exercise and drug-free approach. Wherever you are on your journey, we can help!

Hello Mama Blog…. 1
Getting My Body Ready for Baby
Are you considering changing your World….by adding a new Baby? Do you currently struggle with neck and back pain and are worried the extra weight of a new baby my make it worse?
Have no fear, at PDR our program focuses on neck and back strengthening, posture improvement and individualized functional training plans for you…. to decrease strain on the spine and prevent injury, and most importantly…stop pain the natural way.
The best way to a happy, healthy pregnancy is a good daily exercise program and nutrition. The stronger and healthier you are the easier it will be to carry and deliver that ever growing baby. An exercise program should include stretching and cardio exercise daily and strength and relaxation exercises 3 days a week. For nutrition, think of the foods from Mother Nature! Add more fresh or frozen fruits and veggies to your daily routine. Meet with your primary doctor who will set you up with a great plan and also may prescribe prenatal vitamins. If you do not have a current exercise program we can create one for you here at PDR.
Buy a BOOK??? So the #1 bestselling pregnancy book is, What to Expect When You’re Expecting, 5th edition, revised and updated in 2016, by Heidi Murkoff and Sharon Mazel and their team of medical advisors. The first edition was published in 1984 and used by millions of mothers as a guide and reference of what is happening to your body and your baby month by month. It is the best resource in the middle of the night when you are wondering …is this normal???
Getting your body ready for baby can be a challenge, but it’s worth it. By taking the first steps to prepare your body, you are setting yourself up for success! And hopefully a quick delivery! If you experience back pain or neck pain during pregnancy we will be here for you then also! When you choose the right time to change your world…and add a Baby, we will take that wild ride with you, from the beginning planning stage, to Managing your New, “Baby Body” and then we’ll guide you through… Getting your Body Back after Baby!

Are you ready to take next steps and learn more? Come to our FREE Educational Presentation and Q&A: Getting My Body Back on Tuesday September 18 6:30-8pm at PDR-Coon Rapids 320 Coon Rapids Blvd Coon Rapids, MN Register to attend here

Tips for Long Term Sitting

A long term sitting position can be problematic for low back pain sufferers. Sitting places a 50% greater load on the spine than standing does. These are some great ideas on how to improve your sitting posture and decrease the overall stress your low back experiences throughout a day.

1. When possible, choose a chair that provides lumbar (low back) support. If your chair does not have lumbar support, consider supplementing that area with a small pillow, towel roll, or lumbar pad.
2. Be as active as possible at work, take multiple breaks throughout the day to get up and walk around if possible. Try to keeps your hips are higher or at least even with your knees with your feet firmly on the floor, this promotes a good low back curvature while taking stress off of your lumbar spine as well.

When you’re at a desk/computer

1. Bend elbows at 90 degrees, with your forearms parallel to the floor make sure you’re not reaching forward. Wrists should meet the keyboard in a neutral spot, not bent up or down.
2. Sit close enough to your monitor so that it is at arm’s length, with the top third of the monitor even with your line of sight when in good neck posture.
3. If on the phone most of the day, obtain a Bluetooth or headset to decrease stress on your neck or compensatory habits that could cause a repetitive stress injury.

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