Pregnancy can be both exhilarating and daunting. During the months of carrying a baby, and post-delivery, you often can experience physical and hormonal changes that affect your mental and physical health and wellbeing. As such, it is important to be aware of your spine’s movement and posture to ensure you are fully supported throughout your pregnancy and birth.
To guide you through this special time we would like to share a few simple steps:
Chiropractic Care during Pregnancy
Pregnancy causes significant biomechanical changes to your body. As your baby grows in-utero, your spine and body posture alters. Adapting your centre of gravity, the way you stand, walk, sit, or lie down can lead to misalignment, particularly in the lumbopelvic and or hip region.
Sacroiliac (SI) Joint Dysfunction
Your sacroiliac joint is located between the sacrum and ilium (pelvic bone). During pregnancy, hormonal changes often cause your ligaments to become more relaxed, which can result in painful SI joints, particularly when you walk or bend.
Discomfort and pain can be alleviated by visiting your chiropractor for regular checks and adjustments throughout your pregnancy. Specialised chiropractic care may also improve your pelvic balance, which encourages optimal space for an ideal birthing position for your baby.
Exercise during Pregnancy
Gentle low impact exercise is encouraged during pregnancy to help mums stay physically and mentally healthy. Recommended physical activities are:
- Walking
- Swimming
- Indoor stationary cycling
- Low impact aerobics
- Pregnancy Pilates
- Yoga
Avoid activities that may be jarring or have greater risks of falls (e.g., horse riding, skiing, contact sports or exercise that involves jumping).
It is also a good idea to check with your GP, obstetrician, or health care provider to clarify what exercise it is safe to undertake during pregnancy.
Fluid Intake during Pregnancy
Growing a new human is tough work! Your body requires extra energy and water during pregnancy. Expectant mothers are recommended to drink about 8 to 12 cups (2-3 litres) of water every day. This helps:
- Produce amniotic fluid
- Aid blood and tissue development
- Maintain digestion
- Flush wastes and toxins from your body
Low water intake can affect you in a variety of ways. Experiencing the following symptoms may indicate that you need to increase your water intake:
- Feeling more tired than usual
- Dry skin
- Sluggish digestion
- Constipation
- Dark urine
- Over-heating
Avoid caffeine and alcohol during pregnancy as these can dehydrate you and have negative effects on your baby and body.
Nourish your Baby and Body
Good food is so beneficial for your developing baby – and for you! A balanced diet rich in the proper nutrients and fibre will support the changes you are experiencing throughout your pregnancy. Make sure you are prepared for those hungry moments and that your diet incorporates:
- Fresh fruit
- Vegetables
- Wholegrains
- Folate
- Iron
- Iodine
- Omega 3 (if you take fish oil supplements, ensure they are mercury free)
Avoid foods that carry high risk of salmonella or listeria infections. These include soft cheeses, raw meat and eggs, deli meats, and unpasteurised foods.
Enjoy a Mindful Pregnancy
Where possible, create a relaxing environment to reduce your stress levels and nurture your mental and physical health. Try meditation, gentle breathing exercises, calming music or mindful activities to help you relax and unwind. Maintaining a positive mindset can go a long way to improve your pregnancy and birthing experience.
Chiropractic is an effective, natural drug-free healthcare alternative that can assist with physical pain and help reduce stress during pregnancy and post-partum. Combine regular chiropractic adjustments with good nutrition, hydration, gentle exercise, and mindful awareness to benefit both you and your baby as you journey through pregnancy together.
Struggling with pregnancy aches and pains? Book a Chiropractic consultation on 03 9512 5882.
