Hacks For A More Comfortable Pregnancy
Pregnancy care is one of our special interests at Evolving Chiropractic. We see many expecting mums who come in for different complaints such as low back, sacroiliac joint and pubic symphysis instability, pain, and dysfunction.
“Studies have shown that approximately 72% of the pregnant women who receive chiropractic care have benefited from treatment. (1)”
So, along with being adjusted, we will talk you through some simple tips and exercises that you can do from home to help achieve a more comfortable pregnancy.
Simple tips to follow
When you're pregnant, your body will change in several different ways that will impact you from head to foot. There will be an increase in body weight and laxity of your joints, leading to changes to your walking, sitting, and centre of gravity. These changes can also lead to increased pressure on the spine, pelvis, feet, and ankles. Therefore, wearing the correct shoes with good support is essential, such as runners and walking shoes, and avoiding thongs (2).
As your pregnancy progresses, the rib cage will start to expand to make room for your baby, so wearing suitable clothing and bras that allow for growth will help decrease the pressure around the rib cage, giving your baby a more spacious home. The more comfortable and relaxed you are, the more at ease your little one will be.
Good sleep is essential for a healthy pregnancy. Studies have shown that lack of sleep can negatively affect your physical and mental health (3). As your baby grows in the later stages of pregnancy, sleeping on your side is recommended compared to sleeping on your back or stomach. Lying on the left side with a pillow between your knees and your feet is the most advantageous position. This aids with guiding your baby into a more desired position for birth and allows for better blood flow through your inferior vena cava (a vein in your abdomen). Lying on your back can have a slight risk of compressing the inferior vena cava, which can be uncomfortable (4). We also recommended cuddling a pillow to help open up the chest area and improve your posture.
Sleeping with a good pillow is also crucial. A contour pillow that fits the area between your neck and shoulder can help support your neck, decrease pain and improve sleep.
Sitting for prolonged periods can be uncomfortable, especially when pregnant. It is best to sit with your bum first and legs together and avoid twisting and lunging into your seat. Once seated, keep the legs together and shuffle around to the centre of the chair/car seat. Ensuring your bum is at the edge of the seat. Sit with your legs parted and both knees lower than your hips.
Get a small towel and fold it up and place it in the middle of your bum. Rock back and forth to help with movement in the pelvis. Keep your shoulders pulled back to improve your posture. Or another opinion is you can sit on a well inflated swiss ball in a similar posture; this helps to open up the pelvis and with the positioning of your baby. Try and avoid sitting for long periods.
Finally, get up and move around as much as you can; staying active and exercising for at least 30 minutes a day, as many days a week as possible, can benefit your health during pregnancy. Research states that mild to moderate exercise can help decrease the risk of preeclampsia, low back pain, gestational diabetes, constipation, and can help improve fitness, energy, sleep and posture etc. (5), (6). Many different forms of exercise are safe for you to do during your pregnancy; walking, yoga, swimming, stretching, and cycling are just a few. However, it is recommended not to complete highly physically demanding sports unless approved by a health care professional.
Consult a healthcare professional
These are just some simple tips for a more comfortable pregnancy. If you suffer from ongoing pain or have any other pregnancy-related questions, it is advisable to consult a CAA chiropractor or other healthcare professional to seek guidance.
If you have any questions regarding pregnancy, pelvic floor or whether we might be able to help you at Evolving Chiropractic, please give us a call on 9736 3322 or email us at admin@evolvingchiropractic.com.au.
References
1. Borggren, C. L. (2007). Pregnancy and chiropractic: a narrative review of
the literature. Journal of chiropractic medicine, 6(2), 70-74.
2. Hefeda, M. M., & Albehoty, S. B. (2018). High-heeled Shoes in
Pregnancy. of, 3, 2.
3. Rezaei, E., Moghadam, Z. B., & Saraylu, K. (2013). Quality of life in pregnant women with sleep disorder. Journal of family & reproductive
health, 7(2), 87.
4. Warland, J., Dorrian, J., Kember, A. J., Phillips, C., Borazjani, A., Morrison, J.L., ;Brien, L. M. (2018). Modifying maternal sleep position in late
pregnancy through positional therapy: a feasibility study. Journal of
Clinical Sleep Medicine, 14(8), 1387-1397.
5. Nascimento, S. L., Surita, F. G., & Cecatti, J. G. (2012). Physical exercise
during pregnancy: a systematic review. Current Opinion in Obstetrics and
Gynecology, 24(6), 387-
6. Van Geelen, H., Ostergard, D., & Sand, P. (2018). A review of the impact of
pregnancy and childbirth on pelvic floor function as assessed by objective
measurement techniques. International urogynecology journal, 29(3),
327-338.