5 Tips for a More Comfortable Pregnancy

Congratulations! As chiropractors, we are always amazed at what the human body can do, but nothing is quite as miraculous as pregnancy. But miraculous though it may be, it isn’t always easy – or comfortable. That’s we were bringing you these X tips for a more comfortable pregnancy, so you can not only enjoy this time – but keep up all the things that make up your life outside of motherhood.

More than just a glow: understanding the physical changes of pregnancy

Even if you’ve never experienced it, the side effects and symptoms of pregnancy are familiar to just about anyone who has ever watched television or movies: feeling gassy or nauseated, eating and drinking more, not to mention heartburn – and those are just your partner (too soon for Dad jokes?)

The changes that happen in your body when you’re pregnant extend well beyond the pelvis, leading to some surprising – and sometimes uncomfortable or downright painful symptoms.

During pregnancy, your body releases the hormone Relaxin, which serves exactly the purpose you’d expect with a name like that. Relaxin relaxes your joints and ligaments to make labor and delivery possible. But since the release of Relaxin isn’t limited to just labor and delivery – or to just your pelvis – it can have some unexpected side effects as well. When your ligaments loosen up too much, they can become unstable and painful. Add that to the pressure of carrying an extra 25-30+ pounds and it’s no surprise that somewhere between 30%-70% of pregnant women experiencing low back pain alone.

Common pain conditions in pregnancy include:

Hip pain. Research – and experience – have shown that pelvic alignment changes during pregnancy. For many women, this can lead to pelvic misalignments and imbalances, resulting in hip pain.

Foot pain. This includes plantar fasciitis, painful inflammation of the plantar fascia, which can make walking difficult. Not only do you gain weight during pregnancy; it is not distributed evenly. This can change your gait (the way you walk) leading you to over-pronate. Add in edema (swelling), plus the added pressure of that additional weight on your knees and ankles, and the result can be pain in your heel, arch pain, and/or the ball of your foot.

Swelling. Fluid retention is common during pregnancy as your adrenal glands are also producing more of the hormones (aldosterone and cortisol) which make the body retain fluid. This additional fluid can compress soft tissues, increasing risk of musculoskeletal pain conditions. Swelling can also increase as the enlarging uterus interferes with blood flow from the legs to the heart.

Carpal Tunnel Syndrome. An astonishing 31%-62% of pregnant women will experience Carpal Tunnel Syndrome during pregnancy thanks to all that extra fluid increasing pressure and swelling in the blood vessels throughout your body – including the carpal tunnel area of the wrist. This can compress the median nerve, causing the shooting, burning, or tingling pain of Carpal Tunnel Syndrome.

Note: If you are experiencing any of the following symptoms during your pregnancy, contact your health provider immediately:

• Severe headaches, or a headache that doesn’t respond to medication
• Chest pain, including pain that radiates into the shoulder
• Severe or rapidly appearing edema (swelling)
• Blurred vision
• Severe or recurrent leg pain

How pregnancy affects your spine and posture

As that baby bump appears, adding a new curve to your silhouette, your growing uterus also adds curvature to your spine. The weight of your baby, combined with the natural weakening of belly muscles as they stretch, can pull your lower spine forward. This strains the back muscles and lower joints of the back, causing pain and tension.  

Physiopedia explains:

“Various biomechanical and hormonal changes occur during pregnancy that can alter musculoskeletal alignments by affecting the key areas of the body such as spinal curvature, balance, and gait patterns and can greatly impact the quality of life (QOL) by increasing back pain and the risk of falls.³

The overall postural effect of pregnancy by the final month is as follows: ^{2 4 5 6 7 8 9 10 11 12}

• Anterior tilt of the pelvis.
• Hyperextended knees.
• Increased lumbar lordosis.
• Posterior shift of gravity line.
• Hyper kyphosis of the upper thoracic spine.
• Protracted shoulders.
• Anterior angulation of the cervical region.
• Extension of the occiput on atlas.
• Associated with these postural changes is a waddling gait pattern.”

But don’t despair! While the physical changes of pregnancy are inevitable, pain is not. And for those who do find that the shifts and shimmies that came with their burgeoning bump have led to pain or discomfort, here are our favorite tips for a more comfortable pregnancy.

Tips for a more comfortable pregnancy

1. Treat yourself to a massage
   Prenatal massage is more than just relaxation (although you certainly deserve that, too.) This type of massage therapy is designed specifically for pregnant women. In addition to welcome relaxation, its goal is to help alleviate discomfort. Prenatal massage therapy, especially when performed throughout your pregnancy, can provide:
   • Relaxation
   • Relief from pain and discomfort caused by swelling or muscle tension
   • Improved circulation and reduced swelling (though temporary)
   • Release of muscle tension
   • Improved sleep quality (and comfort)
2. Drink plenty of water!
   This may not seem significant but believe us when we tell you, good hydration can make a big difference in how you feel – and how much fluid you retain. Drinking plenty of water can also help alleviate constipation – another common (and very uncomfortable) symptom of pregnancy. Here’s how much water the ACOG recommends.
3. Kick back and relax.
   Relaxation and elevation are two great ways to relieve some swelling and tension and help you improve your overall sense of well-being during pregnancy. It’s especially important to elevate and rest your legs and feet if you sit or stand for long hours throughout the day.

4. 

5. Stay active.
   It may sound counterintuitive, but to prevent (and help relieve) musculoskeletal pain during pregnancy, be sure you stay active. Regular exercise can build muscle in your lower back, pelvis, hips, and legs, which can improve your posture and relieve aches and pains due to pregnancy-related muscle tension and pressure. Most women should aim for 30 minutes of moderate exercise most days of the week, but consult your doctor to learn what’s right for you.

6. 

7. Try chiropractic care.
   Chiropractic care can help treat pregnancy pain at the source by correcting misalignments of the spine and joints caused by changes in your posture and the release of the hormone Relaxin.
   
   Other potential benefits of chiropractic care during pregnancy include:
   • Maintaining a healthier pregnancy
   • Controlling symptoms of nausea
   • Reduced labor and delivery time
   • Relief of back, neck or joint pain
   • Potentially reduced risks of cesarean delivery

Combining regular adjustments with light exercise and stretching, or easy home remedies like hot and cold therapy (ask your doctor first!) can help relieve the aches and pains of pregnancy.

At Chiro One, we don’t believe anyone should have to live with pain. If musculoskeletal pain is keeping you from enjoying your pregnancy, chiropractic care from Chiro One can help. Find a clinic near you, or schedule an appointment today.