Moderate physical activity for most expectant moms is encouraged for a healthy pregnancy. The CDC warns that bending too much while pregnant could lead to complications. However, moving boxes is not all there is to do. There are plenty of things like cleaning, organizing, packing, showing where to put the boxes, getting food and refreshments, etc.
Moving during pregnancy
Moving is exciting and stressful at the same time. Questions start to come up like bending, lifting, and wearing a back brace. Here are some tips during your move.
Talk to a doctor
Your doctor or chiropractor should know about the upcoming move giving them an opportunity to help and provide safety tips. If it is during the first trimester it could be stressful for the pregnancy if not careful. Moving during the first three months could cause preterm labor with other possible complications. This does not mean to not move just to make a plan with your doctor for keeping the stress low and avoiding the risk for potential issues.
Questions to ask:
What can I lift while pregnant?
Is there a specific bending technique?
Is lifting during the first trimester safe?
How long should I be on my feet during the move?
Is it safe to go up and down stairs consistently?
Brain fog and planning ahead
This is also known as baby brain or pregnancy brain and is the cognitive slowdown and memory issues that many pregnant women report. If there are issues with general cognitive functioning, fatigue, or other brain fog symptoms, careful planning can help.
Help for pregnancy brain fog:
Create detailed lists and save them to your phone or location where they won�t get lost.
Sleep a lot more as being tired will worsen symptoms.
During the move take frequent breaks.
Eat foods with Omega-3, these benefit brain function, and the baby�s development.
Packing fun
Packing the right way can mean all the difference between a smooth move and a chaotic one. It is recommended to allow for a week longer than anticipated for packing. Declutter a month before packing. Then donate, sell, and give away whatever is not needed to lighten the load. Create a moving day kit with a change of clothes, snacks, water, vitamins, a cooling pack, and anything else that a pregnant woman will need.
Having fun during the packing process can be accomplished by turning the tasks into a game or some type of fun activity. Working/dancing with fun music can ease the monotony, keeps the joints loose, proper blood circulation is achieved and the stress is worked out. Light aerobic dancing has shown to decrease the risk of disorders while pregnant, and the recovery time after giving birth.
Get plenty of help
Nobody wants to help family, friends move. Therefore throw a party or some event where everyone will be of the mindset that it was worth helping out. More help is needed during pregnancy because of the added rest times and minimal heavy lifting. If there is not enough help, an investment in professional movers could be necessary. Prices vary depending on where someone lives and the companies available. However, with some research, it can be money well spent while pregnant.
Safety checklist
Create a safety checklist that includes:
Regular water breaks – hydration is extremely important while pregnant, especially if prone to morning sickness.Dehydration symptoms can include:
Doctors generally recommend twenty-five pounds as the threshold during pregnancy. However, it depends on the trimester and what the individual is already used to lifting. An example is a woman lifting something heavy in the third trimester is different than when they were only five weeks. Proper lifting techniques need to be implemented like bending the knees not the back, keep the back straight while doing so, and avoid quick jerking movements.
Proper moving attire
On moving day, wear lightweight, breathable, stretchy clothing, so discomfort and malfunction won’t pop up. Cotton stays cool and free of sweat or itchiness. When pregnant the center of balance shifts, therefore, the right shoes are a must. Here are some shoes that can help during pregnancy.
Don’t rush the nursery
Getting the nursery finished for the baby, creates added pressure. Pretty much all newborns sleep in the same room with their parents, and the American Academy of Pediatrics recommends this for the first months. So cut yourself some slack when it comes to the perfect baby nursery. The baby is not going to hold it against you and there is time after the move to settle in.
Proper rest
This is a stressful time that requires a lot of energy. But just like proper hydration is important, so is plenty of sleep and embrace the positive aspects rather than focus on the complications. Talk to your doctor, enlist plenty of help, drink lots of water, and leave the heavy lifting to those that are not pregnant. At the end of the day, it will all be worth it.
Back Pain During Pregnancy Treatment
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The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Here are some tips that you can use throughout the year but are especially useful during the holidays. So give yourself the gift of spending happy holidays with less stress, neck and back pain. Christmas is a time of excitement, growth, family, friends mixed with stress.
Now there is good stress that we all use when we need it, but when everything just starts to close in all around you, that’s the bad kind of stress that we want to prevent and avoid. For people with chronic back or neck pain, the strain of getting your to-do list done can take the joy of the season right out and replace it with pain and misery. �Therefore plan ahead so you can get your holiday chores done without pain.
Five tips for making the holidays more enjoyable and comfortable
Tip 1 – Shop Simple
Back and leg pain, along with sciatica, can make walking at a shopping mall almost impossible. Instead of doing a lot of walking maybe pick up gift cards or go online. This way the family and friends get to pick whatever they want and you avoid lifting and carrying shopping bags. But, if you do buy personalized gifts, go online. Everything gets shipped straight to wherever you want.
Tip 2 – Plan Before Cooking
If you’re expecting a large crowd, prepare all you can ahead of time. Example: pies can be baked the day before.
Before you start cooking, look at the kitchen. Is there room for everyone to fit while helping, conversing, etc? If not, set up the space so people can flow easily around each other and get things done.
Use your counter-top to lean on every now and then for a few minutes and take the pressure off your back. Do not stay in any one position for an extended period. To help you not forget, set a timer to remind you to sit, rest, or stand. Also, let your guests help with serving and clean up so any stress on the body is reduced.
Tip 3 – Make Decorating a Group Activity
Don�t decorate by yourself. Especially when moving heavy objects. Get help so everyone is involved. This will prevent repetitive injuries when reaching or twisting and reduce stress to you and your family’s backs.
Tip 4: Make Time for Yourself
During the holidays we can get tempted to forget about our regular eating and exercise routines.
Stay focused, as you need strength and flexibility to be able to accomplish these tasks. So stretch out and continue your exercise regimen no matter how hectic it gets.
Stretching will help keep you limber and reduce the risk of a sprain or strain.
If there is no time for your regular exercise routine, don�t just drop it. Adapt and break up the exercises into little segments throughout the day.
Continue to eat the regular healthy meals you’re used to. Gaining weight will make back pain worse. Staying on track isn�t easy during the holidays. Take a look online for healthy strategies before the holiday parties begin.
Here are some examples:
Eat breakfast to prevent overeating later in the day.
At the party, fill up with low-calorie foods like vegetables, leafy green salads, and lean proteins.
Try to stay out of easy reach of nuts, chips or candies, cookies, etc.
If you’re going to have some high-calorie food have some, but don’t overdo it.
And if you�re going to indulge try something that doesn’t come around all the time, like a piece of your aunt�s pie, cookies, cake, ham, tamales, that you only get once a year.
Tip 5 – Look to the Future
Look ahead to the future and look up some simple ways to improve your back or neck pain. Setting some goals like adding a 5-minute walk break to your day that you could gradually increase to ten, fifteen minutes and so on. Signing up for a yoga/fitness class could be another idea. This could also be the year to replace your mattress. Whatever the case, take it all in, look at the options and figure out what works for you.
How to eliminate Back Pain naturally | (2020) Foot Levelers |El Paso, Tx
NCBI Resources
There are 3 major categories of stress: bodily, environmental and emotional.
Bodily stress: Caused by lack of sleep, disease, trauma or injury, and improper nutrition.
Environmental stress:�Caused by loud noises (sudden or sustained), pollution and world events, such as war and politics.
Emotional stress:�Caused by a variety of life events, such as moving homes, starting a new job and regular personal interactions. In contrast to the other two categories of stress, however, people can have some control over their emotional stress. Such can depend on the individual�s own attitude.
You might not think it, but weight lifting and spine strengthening exercises can help reduce back pain. Remember the point of this type of weight lifting is not to build up the muscles like a bodybuilder but is to develop:
Core strength
Spine strength
Body strength
The muscles in the back keep the spine moving and functioning properly. When the spine or abdominal muscles are weak this creates a higher probability of a back strain or injury. Having strong, healthy spine muscles are important because they function in maintaining correct posture, which in some cases, causes chronic back pain because of poor posture.
If�only one part of the body is strengthened like the back is not enough. Therefore strengthening the rest of the body is a must. These include the body’s core and leg muscles. Total body strength will reduce back pain and can help perform regular activities, like lifting heavy objects much easier, with more confidence and with a lesser probability of injury.
Spine strengthening exercises benefits
Most important reasons are they:
Prevents future back injuries
Stabilizes the spine
Helps the spine move properly
Help maintain correct posture
Increases muscle tone
Teaches correct body mechanics
Helps build bone this is especially beneficial for those with osteoporosis or at risk of developing it
A personal trainer or sports chiropractor can help start a spine strengthening regimen. They will teach:
Simple
Specific
Strengthening
Weight lifting exercises.
A physical therapist can also develop a custom weight lifting/strength�exercise�program for optimal spine health and for reducing pain.
Most workout regimens incorporate a combination of weight lifting with actual weights/exercise machines and strengthening exercises/calisthenics with the body’s weight as the resistance for maintaining a healthy strong spine.
Here are a few weight lifting and back strengthening exercises that can help decrease and prevent back pain.
Talk to a doctor or chiropractor before beginning any exercise program. Remember to listen to your body and stop right away if there is something off.
Push-ups
Push-ups help strengthen the:
Back
Chest
Arms
Core muscles
Your own body weight is the resistance.
To do this:
Position the body in a straight line from head to toe, the face looking down.
Hands should be wider than shoulder-distance apart. Walk the hands out so they are slightly higher than the shoulders
Keep the balance on toes and hands, with a straight back, lower the body to the floor by slowly bending the elbows until at a 90-degree angle.
Push up using arm upper back, and chest muscles.
Do 3 sets of 10 every day. As the strength increases do more reps.
Chest Flyes
Chest flies are excellent for building muscle in the:
Upper back
Chest
Dumbbells or a weight machine can be used for this exercise. To do this:
Lie on the floor with the knees bent and the feet flat on the ground.
Extend the arms out to either side of the body, and let them rest on the floor.
With a dumbbell in each hand, raise the dumbbells until they meet at the top at the same time, and keep a slight bend in the elbows.
Lower the hands to the ground, and repeat.
Do this exercise 15 times 3 times a week. With added strength add more reps.
Lateral Raises
Lateral raises help strengthen the entire back. All that is needed is a set of dumbbells. To do this move:
Stand or sit with the feet equal hip-distance apart. Arms are at the side.
With a dumbbell in each hand and a slight bend in the elbows, raise the arms to the side until shoulder height. Keep the core engaged during the movement.
Once at shoulder height, slowly lower the dumbbells, and repeat.
Repeat this exercise 15 times 3 times a week. As strength increases add more reps.
These exercises should be performed slowly with a gradual build-up to more complex movements and adding more weight. Remember to breathe naturally. If you hold your breath during exercise, it can cause tension in the�muscles, which can worsen any pain or create new injuries.�Before adding weight or new spine strengthening exercises, talk to a doctor about exercising with back pain. They will let you know if there are certain movements or positions that should be avoided.
Weight lifting exercises done incorrectly can lead to more back pain and added injuries. If there is any pain while doing these exercises, stop and call a doctor, chiropractor or physical therapist right away.
As El Paso�s Chiropractic Rehabilitation Clinic & Integrated Medicine Center,�we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
Back Pain Chiropractic Care | El Paso, Tx
NCBI Resources
It can be tempting to not exercise with a spinal condition. But remember that if there is no movement at all, you could make the pain worse. Knowing what your body can handle and sticking to a workable schedule, these healthy steps will relieve you and help with back pain.
PUSH-as-Rx � fitness facility owner and exercise physiologist Daniel Alvarado gives insight into building muscle.
Inability to grow muscles may be associated with poor�diet and appropriate exercise. Adequate calories and protein are needed to build muscle.
There are a variety of body types than others and many people lose weight easier than others and a number of people put on weight simpler.
For along with doing weight training exercise those who are looking to pack on some muscle, after the correct eating system is crucial.
Here are the best tips on how to build muscle quickly if you’re planning to gain weight and muscle naturally.
Top Foods to Build Muscle Fast
Here are the best foods to add in a muscle development program:
Whole eggs � A complete egg contains vital nutrients, protein and fats to help build muscle.
Clean Protein � �Train for 5-8 ounces per meal of high-quality lean protein.
Broccoli � And other cruciferous vegetables will assist with fat loss and also have essential nutrients for building muscle.
Wild-caught fish � Omega-3s help reduce inflammation and are essential for muscle mass building.
Almond butter � Almonds nutrition provide L-arginine to increase vitamin and NO2 E that will help reduce damage from free radicals after having a heavy workout.
Sweet Potatoes � Yams and sweet potatoes are a superb source of carbohydrates which are gluten-free and alkaline and can help pack on some healthy pounds.
Bananas � This sweet and smooth fruit is saturated in nutrients that support muscle health and is perfect for adding into smoothies for extra calories.
Foods to Avoid
White Sugar � Will raise free radical damage from challenging workouts, leading to exhaustion.
Alcohol�� Empty calories and will remove nutrients that are critical from your own body.
White and Wheat products � Stay away from bleached white products like wheat products, white pasta and white bread. They include anti-nutrients that can slow muscle growth.
Hydrogenated oils � Found in vegetable oil, soybean oil, corn oil, and canola oil cause inflammation which slows recovery of muscles.
Top 5 Natural Muscle Mass Building Supplements
Here are the best five nutritional supplements to assist you to naturally build muscle:
1. Whey Protein (1�2 scoops daily)
Helps increase protein intake and is rapidly absorbed by the body so it�s a perfect protein right before or after a workout.� Avoid whey protein powders that have artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows with natural sweeteners such as stevia.
2. BCAA�s (follow directions)
These amino acids are crucial for muscle formation and can help build muscles.
3. L-Arginine (1000 mg 2x daily)
Helps with blood vessel dilation and improves the flow of blood.
4. L-Glutamine (5�10 grams daily)
This amino acid helps with muscle recovery and preventing catabolism.
5. Creatine Monohydrate (1�3 grams daily)
Helps increase muscle strength increases so you can train harder. Be constantly aware that consuming more than 1�3 grams daily may be hard on kidneys.
Exercise Suggestion
Doing hefty weight training of 6�12 reps, five days weekly for 45�75 minutes is perfect if you are attempting to gain muscle. Also, limitation when you do cardio and traditional cardio, opt for burst training�instead.
Nutrition Tip
Try this recipe for the Superhuman shake � because in case you need to pack on muscle, ensure that you use up plenty of calories in liquid form. Consuming a milkshake a few times a day with uncooked eggs, almond butter, coconut milk, raw milk and protein powder will help you receive the extra calories you want.
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