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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Choosing the right foods this Thanksgiving

With Thanksgiving fast approaching, we pulled this blog out of our archives. It is important to choose foods that have anti-inflammatory effects, and limit foods and beverages that speed up the inflammatory disease process. While it is a great idea to follow these guidelines in daily life, it is especially important over the holidays when we tend to indulge!

Experiencing pain is common to all of us throughout our lifetime. There are many causes from disease to injury to old-fashioned wear and tear. Believe it or not, eating the right diet may help with managing it. Consistently picking the wrong foods speeds up the inflammatory disease process. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.

Experts agree that by choosing the right foods for our chronic or acute back pain and/or chronic illnesses reduces suffering and helps heal our bodies.

What? One of the most powerful tools to combat inflammation comes from my garden or from the grocery store? Not the pharmacy?

Dark green veggies such as spinach, broccoli, kale and collard greens, supply a power house of nutrients that fight inflammation and sweep up cancer-causing free radicals!

There are also carrots, squash, pumpkin, peppers, and pineapple! Carrots are high in Vitamin E and C—antioxidants that help protect healthy tissue around the area of inflammation. Pineapple is loaded with beautiful natural enzymes that help break down the fibrin capsule that forms around any acute injury. When this barrier is broken down, it allows the nutrients into the area, easing inflammation.

Fill up with veggies, fruits and herbs and start your walk down a path toward healing. The ability to heal ourselves through proper food choice is a truly amazing.

Healing from the Inside Out

Here, a simple way to start eating your way toward a healing place:

  1. Eliminate butter, corn, red meat and simple carbs high in sugar/low in fiber.
  2. Eat 2-3 servings of fruits and vegetables at every meal. Select from an assortment of strawberries, blueberries, cherries, pineapple and oranges/ kale, broccoli, spinach, collards carrots, and pumpkin.
  3. Spice it up. Add turmeric and ginger to your meals. Sprinkle generous amounts into your food while cooking.
  4. Add something fishy. Be sure to include fatty fish like salmon, mackerel, tuna or sardines in your diet.