Guest Blog Written By Chic Mamma: Dr. Stefanie Scaini Catallo
How many of you pregnant women are moaning and groaning because of pain your low back and glute area that definitely wasn’t there before? Did you know that at least 50% of pregnant women experience back pain? That means over half of us preggers are going about our merry 9 months in miserable discomfort. At least you can take comfort in the fact that you’re not alone. This wonderful process of creating life, while wreaking havoc on our precious bodies, is completely normal. Okay, now for the good news: This pain is most likely going to disappear within 3 months post-partum. YAY!! Ok, you’re thinking, but how do I deal with this pain now? Don’t worry, there are ways to help!
Who am I?
My name is Dr. Stefanie Scaini Catallo, but I usually go by Dr. Stefanie, or simply, Stef. I am a chiropractor in the Vaughan area with a special interest in woman’s health, pregnancy, and pediatrics. I have worked with a wide range of people with all sorts of ailments, but my favourite patients are pregnant woman and children. I have helped many pregnant women feel more comfortable in their pregnancy, and I love the immediate relief they get after treatment. I have a 15 month old daughter and am currently expecting my second child in October. So I, more than anyone, know firsthand how pregnancy can be a pain in the butt – Literally.
So what causes this pregnancy-related back pain in the first place?
The culprits: Weight Gain and Hormones.
Weight-gain:
The average weight gain in pregnancy is more than 30 pounds (*sigh* even more for some of us). This extra weight causes a HUGE amount of stress on our backs, feet, ankles, and knees. On top of that, our growing bundle of joy causes our abdominal muscles to s-t-r-e-t-c-h beyond the point of usefulness. It’s well known that having strong core muscles is the key to eliminating back pain in the average person. No wonder pregnant women are in pain – there’s no chance to compete! We can’t stabilize our posture due to our lovely baby bump. Plus the added girth on our stomach adds a huge amount of stress on the spine.
My first pregnancy was great! I was in amazing shape and had a good strong core so I really didn’t experience back pain. This time around, low back pain and I have become best friends! My core muscles haven’t had time to recover from the first pregnancy and are basically non-existent, so I had no chance this time around!
Hormones:
Relaxin. This hormone’s job is to loosen your joints so your pelvis can shift to accommodate your growing baby. The problem with this hormone is that it’s not smart enough to target just our hips. It goes and loosens ALL our joints making everything unstable. So now, your muscles have to work overtime to allow your body to stand upright and balanced. Our poor overworking back and gluteal muscles are working overtime – no wonder we feel tired and sore.
Along with low back pain, this pregnancy I have been experiencing the dreaded “rib” pain. My ligaments are so loose my ribs shift every few weeks or so creating this sharp stabbing pain in my upper back. Not Fun!
Okay, now what can you do to minimize this pain?
Exercise:
Strength training helps to your back by making your muscles support your spine instead of just the joints. Low impact cardio exercises (swimming, walking stationary cycling) can help relieve pain. Just make sure to consult a health care practitioner before starting any new exercises.
Sleep Posture:
Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back. Remember that rest restores your energy and gives your back a chance to relax, so try to get enough sleep each night.
Supportive Devices:
Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour. Also don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.
Manual Therapies:
Back pain can be reduced by manual therapies such as chiropractic or massage. In a study of 170 Canadian women those who received chiropractic care reported less pain both during pregnancy and during labour. A maternity chiropractor can provide safe, effective, and drug-free conservative care to relieve pain, by decreasing pressure on the joints, muscles and nerves of the spine and pelvis. Honestly, I don’t know how I would survive without my chiropractor’s help!
Next Blog: Specific Pregnancy Exercises
If you have any questions or concerns, or would like to any information please feel free to contact me at [email protected] or at (416) 902-3799. You can also check-out my facebook page at www.facebook.com/drstefaniecatallo