Hello Mama-Part 3 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…. 3
Getting My Body Back after Baby

Welcome to the World Baby Girl or Boy! And Welcome Home Mom! The first 6-8 weeks after baby is born is about your body healing, connecting with baby and getting to know each other. Although you’ve been together a long time, your beautiful baby will have its own personality. It’s about listening to your body and sleeping when baby sleeps. Trust in your body, it knows how to heal. Breathe, Eat, and Drink healthy foods from Mother Nature. During pregnancy and after delivery your muscles have been stretched and strained in every possible way. All of your posture muscles are exhausted and keeping good posture is a big challenge. Many of us have to re-learn how to activate all those muscles again in order to have good posture and body mechanics to prevent injury and strain. Planning is key, when adding the new tasks of carrying baby, the diaper bag, the car seat and loading that stroller in the car.
At PDR we offer seasonal 1 hour class to all new Moms called, Getting My Body Back after Baby, that includes learning how to activate posture muscles, retraining of body mechanics to decrease strain on back when lifting baby, and the safest exercises to start with to be on your way to getting your body back. At PDR we also offer specialized treatment and exercise programs for low back pain, sciatica pain, diastasis recti, and recovery from cesarean section. If you are having post pregnancy pain, discuss it with your primary OBGYN, and see if after your 8 week check up, a specialized post pregnancy physical therapy is right for you.
Buy a BOOK??? ??? So the #1 bestselling post pregnancy book is, What to Expect the First Year, 3rd edition, revised and updated in 2014, by Heidi Murkoff and her team of medical advisors. It is a guide to the instructions that babies do not come with. It is easy to read, filled with illustrations, practical tips and realistic advice in a non-overwhelming format to take you step by step through the first year.
TIP to get you started….the first time out to the store, park next to a cart corral. The car seat is crazy heavy with baby added, so you want to grab a cart first, bring it to the side of the car and then use both hands to slide the car seat close to the front of your body then pivot at your feet to place in cart. This avoids carrying the baby all the way through the parking lot!
Congratulations on your choice to join the “Wild Life” and have a baby! It’s an amazing journey and if you need a guide to get your body back after baby, we’d love you to attend one of our free classes!
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 18th 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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