Jun 12

Coping with Back Pain during Pregnancy

Coping with Back Pain during Pregnancy by Olivia O Leary D.C BSc Hons Chiropractic

back pain during pregnancyBack pain in pregnancy is a common complaint we see at Gorey Family Chiropractic Clinic, complicating approximately half of all pregnancies in Ireland each year. For pregnant women, back pain during pregnancy is not a trivial matter.  Left unaddressed, pregnancy back pain can have a negative impact on your daily lifestyle, from causing missed time from work, affecting looking after other children, to making your delivery more difficult.

To help make your pregnancy as pleasant as possible and facilitate an easier delivery, it is generally recommended that back pain should be always be addressed as quickly as possible and managed throughout your pregnancy.

Lower back pain in pregnancy that lasts a long time (several weeks or months) is a predictor for postpartum back pain (pain after birth). For this reason, pregnant women are encouraged to look after their back whilst pregnant and to seek guidance and treatment where appropriate during pregnancy for back pain.

Risk Factors for the Development of Pregnancy Back Pain

  • pregnancy back acheA physically strenuous occupation, for instance a job with lifting or standing involved or even a pregnant mother caring for other small children can increase the risk of back pain developing in the course of a pregnancy.
  •  A prior history of back pain or pelvic girdle pain
  • Previous injury to the back or pelvis from an accident or trauma is another known predisposing factor in the development of back pain in pregnancy.

Causes of Back Pain

The causes of back pain in pregnancy are largely related to problems with two structures in the lower back, the sacroiliac joints and the lumbar spine.

Typically there are three main reasons why these structures become painful:

1.    As a mother’s abdomen grows back painduring pregnancy, the center of gravity in her body is forced to change in response to the increasing weight of the baby coupled with the weight of the amniotic fluid, sac, placenta etc.

This increasing weight pulls forward and the pregnant mother is forced to increase   the curve of her lumbar spine to compensate.

2.    The sacroiliac joints, an attachment point of the pelvis to the spine can frequently become unstable in the latter stages of pregnancy. These joints, already under considerable pressure from the increasing weight of the bump, are affected by the hormonal changes a women’s body goes through during the second and third trimester of pregnancy.

The pregnancy hormones affect the laxity of the ligaments that connect the sacroiliac joints to the spine. This occurs so that the pelvis may expand to allow the passage of the baby downwards through the birth canal so as to facilitate giving birth. However this process creates significant instability of the multiple ligamentous structures at the very same point when these structures are under pressure from the increased weight of the abdomen.

This capregnancy back painn give rise to a condition called Symphysis Pubis Dysfunction or SPD.

The pain from this disorder can radiate to your thighs, and some women feel or hear a clicking or grinding in the pelvic/ pubic area.

The pain can be most noticeable when you are:
•    Walking
•    Going upstairs
•    Standing on one leg (for example when you’re getting dressed)
•   Turning over in bed and it can also be difficult to move your legs apart, for example when you get out of a car.

There is treatment to help, and techniques to manage the pain and discomfort. If you get the right advice and treatment early on, SPD can usually be managed and the symptoms minimised.

The tips listed here can help you to protect and minimise the strain on your back

  •  Avoid lifting heavy objects
  •  Bend your knees and keep your  back straight when lifting
  •  Move your feet when turning round to avoid twisting your spine
  •  Wear flat shoes as these allow your weight to be evenly distributed
  •   Work at a surface high enough to prevent you stooping
  •   Sit with your back straight and well supported
  •   Make sure you get enough rest, particularly later in pregnancy

How Can Pregnancy Related Back Pain be Treated?

Firstly if you aRelieving back painre intending to get pregnant pre-emptive treatment through exercise is extremely beneficial particularly if you are a sufferer of back pain prior to pregnancy.

Where possible try to strengthen you core before becoming pregnant. Developing strong core musculature helps support the spine, baby and eases the pressure exerted on the lumbar spine and sacro-iliac joints.

Our Gorey Family Chiropractic team may utilise different tailor made treatments for pregnancy back pain, including specific advice& instructions on how to address your individual back problem yourself.  This is determined following a thorough assessment and evaluation and has been shown to be a safe effective way of easing the pain coming from structures such as the muscles, ligaments and joint of the spine and pelvis.

Chiropractic aims to relieve or ease pain, improve muscle function and improve your pelvic joint position and stability, and may include

  • Manual therapy to make sure the joints of your pelvis, hip and   spine move normally
  • Exercises to strengthen your pelvic floor, stomach, back and hip muscles
  • Exercises in water which supports the bodies increasing weight
  • Advice and suggestions including positions for labour and birth, looking after your baby, pain relief, such as TENS
  • Equipment if necessary such as pelvic support belts. Supportive belts that take the strain off the sacroiliac joints can be very helpful in controlling the instability of the sacroiliac joints. Your chiropractor or other prenatal healthcare professional can advise on sizing and fit if these are appropriate as well as instruct you on how to use the belts correctly to maximum effect.
  • Advice and instructions are also given on proper posture’s while pregnant. i.e how to sit, stand sleep to take strain off the spine as well as considering  specific ways to perform routine activities, such as housework; how to sleep comfortably, lift and bend safely.

When to Get Help for Low back or Pelvic Joint Pain?

Getting diagnosed as early as possible can help keep pain to a minimum and avoid long-term discomfort. If you are pregnant and suffering from low back pain  or pelvic / sacroiliac pain and are based around Gorey, Enniscorthy, Wexford, Arklow, Wicklow or Carlow it may be time to be professionally evaluated. Why not call Gorey Family Chiropractic today to make an initial consultation appointment.

For your convenience all of our Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Call Gorey Family Chiropractic Clinic  on 053 94 83338 or alternatively email info@chiropractor.ie

Apr 24

A water based exercise programme for hip and back pain

A water based exercise programme for hip and back pain by Olivia O Leary D.C BSc Hons

Water based exercise programme

Water based exercise programmes are  especially helpful in cases where a land-based exercise program is not possible due to a client’s intensity of pain, severity of condition or other factors. As such, water therapy is a versatile exercise and is particularly good for people with conditions such as:

  • Osteoarthritis
  • Advanced osteoporosis (with susceptibility to and/or pain from fracture)
  • Muscle strain or tears

All of these conditions can make it uncomfortable or painful to exercise on a hard surfaces or while standing. Water is a kinder and more comfortable environment.

If you are any way unsure about the suitability of the following exercises, please feel free to message /ask one of our Gorey Family Chiropractic team where we would be happy to tailor make the water based exercise programme  to your own injury recovery requirements.

GUIDELINES FOR GETTING STARTED

Choose a pool that has a different depths. You should be able to workout in waist-deep water and chest-deep water. Make sure also the pool has an area where you can exercise in your own lane, away from swimmers or an open-swim environment.

You may benefit from a water shoe or light water resistant sandal with grip this will allow you to grip the pool floor more easily.

This back/hip -friendly water workout avoids actions like jumping, twisting which may aggravate back pain or hip pain.

Try to complete a water exercise routine 3 times per week to improve back pain or hip pain symptoms in a few weeks to a month. Walk and do light stretching to reduce muscle soreness on the days you do not do water exercise.

WARM UP WITH CARDIO WATER EXERCISES

  • 
Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.

A water based exercise programme for hip and back painYou will get some resistance when you swing your arms. Although it may not feel as comfortable as walking on land, it is important to focus on creating a swinging motion for proper body mechanics and balance.

Walk in the water for 5 to 10 minutes. If you feel comfortable with the motion and want an extra challenge, move to chest-deep water after 5 minutes. You will feel an increase in resistance.

A cardiovascular workout treats back pain in a similar way as walking. It stretches and strengthens muscles throughout your back and legs. It can also lead to weight-loss, which can reduce the painful pressure on nerves, discs and muscles.

  • Move to deeper water and try to water jog. In this motion, you feet should minimally touch the ground, but you will swing your elbows a bit like runnning on the spot in water..

Focus on each footfall being heel to toe, rather than toe to heel. This will mimic a natural walking or jogging motion, helping you strengthen muscles that you use in daily walking. You will move forward  slowly in the water.

Water jog for 5 to 15 minutes depending on your problem and fitness levels and stop when you start to feel muscle fatigue.
If you have access to water weights you can strengthen your arms as you swing them while water jogging.

STRENGTHENING WATER BASED EXERCISES
Stand near the edge of the pool to begin strength-training water exercises. To start place one hand on the edge of the pool. For added stability, place your back against the edge of the pool.

Do leg kicks:

Water based exercise programme for hip and back pain

The exercise can be done once confident, away from the pool side with a straight leg.

Keep one leg on the ground the opposite knee can be slightly bent. Contract your stomach muscles and slowly raise the opposite leg as high as it will go. Slowly lower it back down.
This exercise will stretch and strengthen your thighs. Repeat it 12 to 15 times, and then turn around and repeat it with the opposite leg. It is important to be slow and deliberate with your movements so that you do not add to your back pain or hip pain.

Do Water Marching:

You can do this with 1 hand holding onto the wall or away from the wall in waist-high water. Start a walking motion, but bring your knee as high as you can after you lift each leg.

Lower it and do the same marching motion with the opposite leg. Work towards making your thigh parallel with the water’s surface. March for 5 minutes, or until you feel muscle fatigue. This exercise stretches and strengthens your thigh, hip, buttock, abdominal and back muscles helping combat back pain and hip pain.


Do Water Weight Lifting:

  1. Bend your knees and place your back against the side of the pool. Push gently so that your back feels stable.Grab water weights in each hand. Bend your elbows and keep them straight. You will be moving your forearms during this exercise.

Tighten your tummy muscles. Bring the weights down until your arms are straight. Slowly bring the weights up through the water, until your arms are at a 90 degree angle again. Repeat 12 times and do 2 to 3 sets. Stop if there is pressure on your back or your muscles are fatigued.

This exercise strengthens your arms and your core.Make sure to keep your stomach tight throughout the entire exercise.As your abdominal muscles feel stronger with time, move away from the edge of the pool, bend your knees slightly and keep your back straight as you perform the exercise.

STRETCHING WATER BASED EXERCISES

  1. Stand with your back to the edge of the pool. Bend your knee and lift it to your chest. Grasp your knee with your hands and hold for 20 seconds.Repeat with the opposite leg. Do the stretch 2 to 3 times on each side. Make sure your back stays straight through this entire exercises.
  2. Do the SupeWater based exercise for hip and back painrman Stretch. With your stomach down in the water, hold on to the edge of the pool. Stretch your legs out as far as they will go and move the legs gently to assist staying afloat. Hold the stretch for 30 seconds and repeat 3 times. This exercise will form a gentle arch in your back, stretching your stomach, back, shoulder and leg muscles.
  1. Stand with your back near the edge of the pool. Reach both hands backward  and grasp the rail at the edge of the pool tightly. Take 1 step forward and move your hands as close together as is possible.You should feel a deep stretch in your chest and upper arms. Hold for 15-30 seconds and repeat 2 to 3 times. Adequately stretching your chest muscles will make it easier to sit and stand up straight without hunching your back. Tight chest muscles cause rounding the shoulders and can contribute to a hunchback type posture.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain and hip pain diagnosis, back pain and hip pain treatment and back pain rehabilitation. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain or hip pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment and rehabilitation.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Apr 30

A water based exercise programme for hip and back pain

A water based exercise programme for hip and back pain by Olivia O Leary D.C BSc Hons

Water based exercise programme

Water based exercise programmes are  especially helpful in cases where a land-based exercise program is not possible due to a client’s intensity of pain, severity of condition or other factors. As such, water therapy is a versatile exercise and is particularly good for people with conditions such as:

  • Osteoarthritis
  • Advanced osteoporosis (with susceptibility to and/or pain from fracture)
  • Muscle strain or tears

All of these conditions can make it uncomfortable or painful to exercise on a hard surfaces or while standing. Water is a kinder and more comfortable environment.

If you are any way unsure about the suitability of the following exercises, please feel free to message /ask one of our Gorey Family Chiropractic team where we would be happy to tailor make the water based exercise programme  to your own injury recovery requirements.

GUIDELINES FOR GETTING STARTED

Choose a pool that has a different depths. You should be able to workout in waist-deep water and chest-deep water. Make sure also the pool has an area where you can exercise in your own lane, away from swimmers or an open-swim environment.

You may benefit from a water shoe or light water resistant sandal with grip this will allow you to grip the pool floor more easily.

This back/hip -friendly water workout avoids actions like jumping, twisting which may aggravate back pain or hip pain.

Try to complete a water exercise routine 3 times per week to improve back pain or hip pain symptoms in a few weeks to a month. Walk and do light stretching to reduce muscle soreness on the days you do not do water exercise.

WARM UP WITH CARDIO WATER EXERCISES

  • 
Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.

A water based exercise programme for hip and back painYou will get some resistance when you swing your arms. Although it may not feel as comfortable as walking on land, it is important to focus on creating a swinging motion for proper body mechanics and balance.

Walk in the water for 5 to 10 minutes. If you feel comfortable with the motion and want an extra challenge, move to chest-deep water after 5 minutes. You will feel an increase in resistance.

A cardiovascular workout treats back pain in a similar way as walking. It stretches and strengthens muscles throughout your back and legs. It can also lead to weight-loss, which can reduce the painful pressure on nerves, discs and muscles.

  • Move to deeper water and try to water jog. In this motion, you feet should minimally touch the ground, but you will swing your elbows a bit like runnning on the spot in water..

Focus on each footfall being heel to toe, rather than toe to heel. This will mimic a natural walking or jogging motion, helping you strengthen muscles that you use in daily walking. You will move forward  slowly in the water.

Water jog for 5 to 15 minutes depending on your problem and fitness levels and stop when you start to feel muscle fatigue.
If you have access to water weights you can strengthen your arms as you swing them while water jogging.

STRENGTHENING WATER BASED EXERCISES
Stand near the edge of the pool to begin strength-training water exercises. To start place one hand on the edge of the pool. For added stability, place your back against the edge of the pool.

Do leg kicks:

Water based exercise programme for hip and back pain

The exercise can be done once confident, away from the pool side with a straight leg.

Keep one leg on the ground the opposite knee can be slightly bent. Contract your stomach muscles and slowly raise the opposite leg as high as it will go. Slowly lower it back down.
This exercise will stretch and strengthen your thighs. Repeat it 12 to 15 times, and then turn around and repeat it with the opposite leg. It is important to be slow and deliberate with your movements so that you do not add to your back pain or hip pain.

Do Water Marching:

You can do this with 1 hand holding onto the wall or away from the wall in waist-high water. Start a walking motion, but bring your knee as high as you can after you lift each leg.

Lower it and do the same marching motion with the opposite leg. Work towards making your thigh parallel with the water’s surface. March for 5 minutes, or until you feel muscle fatigue. This exercise stretches and strengthens your thigh, hip, buttock, abdominal and back muscles helping combat back pain and hip pain.


Do Water Weight Lifting:

  1. Bend your knees and place your back against the side of the pool. Push gently so that your back feels stable.Grab water weights in each hand. Bend your elbows and keep them straight. You will be moving your forearms during this exercise.

Tighten your tummy muscles. Bring the weights down until your arms are straight. Slowly bring the weights up through the water, until your arms are at a 90 degree angle again. Repeat 12 times and do 2 to 3 sets. Stop if there is pressure on your back or your muscles are fatigued.

This exercise strengthens your arms and your core.Make sure to keep your stomach tight throughout the entire exercise.As your abdominal muscles feel stronger with time, move away from the edge of the pool, bend your knees slightly and keep your back straight as you perform the exercise.

STRETCHING WATER BASED EXERCISES

  1. Stand with your back to the edge of the pool. Bend your knee and lift it to your chest. Grasp your knee with your hands and hold for 20 seconds.Repeat with the opposite leg. Do the stretch 2 to 3 times on each side. Make sure your back stays straight through this entire exercises.
  2. Do the SupeWater based exercise for hip and back painrman Stretch. With your stomach down in the water, hold on to the edge of the pool. Stretch your legs out as far as they will go and move the legs gently to assist staying afloat. Hold the stretch for 30 seconds and repeat 3 times. This exercise will form a gentle arch in your back, stretching your stomach, back, shoulder and leg muscles.
  1. Stand with your back near the edge of the pool. Reach both hands backward  and grasp the rail at the edge of the pool tightly. Take 1 step forward and move your hands as close together as is possible.You should feel a deep stretch in your chest and upper arms. Hold for 15-30 seconds and repeat 2 to 3 times. Adequately stretching your chest muscles will make it easier to sit and stand up straight without hunching your back. Tight chest muscles cause rounding the shoulders and can contribute to a hunchback type posture.
GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain and hip pain diagnosis, back pain and hip pain treatment and back pain rehabilitation. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain or hip pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment and rehabilitation.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie