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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Muscle Soreness

Muscle soreness is a normal reaction to exercise or physical activity in which muscle soreness develops within 12- 48 hours after a strenuous activity. The soreness is believed to be a result of micro tears in the muscle fibers and associated swelling response. This response is a part of the adaptation process, which allows the muscle to have more stamina and strength as it re-builds from the exercise load placed upon it.

It is important to realize that muscle soreness does not mean that there is a muscle injury! Soreness typically disappears within 48-72 hours and is much less intense the more frequent the exercise routine is performed.

Symptoms have been shown to be less intense in some individuals that follow this advice:

Warm Up: Start with a few stretches targeting the area of the body you will be working. For example: Playing Tennis? Stretch legs, back and arms. Going Biking? Stretch legs and lower back. Also do some “dynamic stretches” which mimic the movements you’re about to do. For example: If you are going jogging, start by walking briskly for a few minutes.

Cool Down: Slow down the activity you are doing for the last few minutes. Don’t just sit or lie down but continue to move by walking around a little. Don’t forget to stretch! Stretching will help loosen up the muscles you just worked out, and help you get ready for your next workout.

Ice Exercising naturally causes an inflammation response. Ice will decrease the temperature in the area and help decrease the inflammation. Icing 10-20 minutes is plenty, and it can be done as needed throughout the day.

Massage A massage therapist can help work the toxins out of the sore muscles and help them to relax. A DIY is a tennis ball between the wall and your sore muscles. You can apply as much pressure as you’d like to work out the soreness. Should not put so much pressure as to increase pain but relieves tension.

Don’t Stop Moving! If the pain isn’t too bad do some light exercise, you can work the same muscles just use lighter weights, less reps, or less intensity. Sitting or lying down for too long will just cause the sore muscles to stiffen up even more.