Exercise & Breastfeeding

Mama you did it! Baby is here, this is the time for you to connect with your little one and your new self. It's time for healing, resting and new experiences. Are you breastfeeding? How’s everything going? Are you experiencing breastfeeding issues?  Working with a lactation consultant can make your breastfeeding journey a smoother and better one. 

When to start exercising? 

After the first few months, it is very common to play with the idea of returning to your exercise routine but not sure if you feel ready? Other questions might keep circling your mind, such as will my milk supply suffer if I exercise? Am I making things worse if I don’t do enough exercises? Can I start running? When should I start?

First of all, start when you feel ready!  That being 6 weeks postpartum or 3 months, take your time and listen to your body and your needs. Be comfortable, do not compare your recovery to others as every journey is different. 

Second of all, studies have shown that moderate exercises do not affect milk supply. Most mothers feel better when they get some movement and exercises, bringing more benefits for them and their baby. 

Here are a few tips for you to start: 

• Start slowly and gradually. Simple exercises such as diaphragmatic breathing can be your first movement.  

• Keep hydrated. 

• Go for walks with your baby. 

• Feed your little one or pump before starting the workout to decrease breast discomfort. Also, using a supportive bra can be helpful. 

• Look for postnatal exercise classes near your area. 

• Keep an eye on how you feel after workouts. This can be your guide if you are doing too much so soon. 

• Don’t forget to talk to your healthcare provider before starting any exercise routine. 

If you are experiencing leaking, pelvis pain, lower back pain/discomfort while exercising, our team of chiropractors, pelvic floor PT and massage therapists can help you! Talk to us, we might be able to help! 

Xoxo, 

Dr. Shirley

Postpartum Healing

Mama, your body has done one of the most remarkable things it could ever do - grow another human being! After waiting for 9 months, you are excited to be home with your baby and focus on them for the next few months. But don’t forget that you also need care.  

Your labor and delivery might have been smooth and easy, or long and hard. You experience a vaginal birth or had to undergo a cesarean. You labor for only hours or a few days. No matter what your birth experience looked like, your body has gone through some trauma and it needs to heal and recover. 

The fourth trimester is a very crucial period for a mothers' recovery. During the postpartum period your body will experience numerous changes starting from healing after giving birth to experience constant hormonal swings. Healing can take weeks to months, and that's okay. 

Remember, recovery can look different for each mama. It can be longer than expected, but that’s ok. It is your journey and only yours!

Essentials

Here is a list of a few essential things you’ll want to start buying during your pregnancy to make your postpartum recovery as easy and smooth as possible. 

• Maxi pads. 

• Ice packs. 

• Witch hazel pads. 

• Peri or squirt bottle. 

• Nursing bras. 

• Cotton underwear. 

• Nursing pads. 

• Stool softener. 

• Heating pad. 

• Sitz bath. 

Treatment/Care

In most cases, it takes up to a year to fully recover from childbirth. Acupuncture, chiropractic care and pelvic floor physical therapy can help speed the healing process and increase a healthy postnatal recovery. 

• It is ok to ask for help when needed. If you have the support, don’t be afraid to use it. 

• Make an appointment with a pelvic floor PT if you are experiencing pelvic pain, leakage, abdominal pain. 

• Go to birth circles in your area. Talking to other moms can be therapeutic. 

• Talk to your chiropractor about your physical discomfort. We can help and guide you to start your postpartum recovery. 

• If having breastfeeding issues, talk to a lactation consultant. 

• Get a massage when possible. You deserve it!

• Talk to a therapist specialized in postpartum. 

Quality time with your newborn is an important part of the journey, but don’t forget that your body needs healing as well. If you are experiencing discomfort after birth, let us know, we can help!

Mamas, do not hesitate to reach out! 

In health, 

Dr. Shirley

When to See a Chiropractor Postpartum

A common question our pregnant patients ask is “when can I or when should I come in after baby is born for my postpartum check-up.” The simple answer is: when you are ready. While getting checked soon after giving birth is recommended, that may be a different time for each woman. Some may want to get checked on their way home from the hospital. Others may need to rest and heal for a few days or weeks. Some choose to do a lying-in period at home for several days or weeks. Typically, our patients know when they are ready to be checked (whether sooner or later); this is also something your chiropractor can discuss with you. You can also contact your chiropractor after baby is born to go over any concerns and determine when would be best for your postpartum check.

So why would mom need to be checked after giving birth? Don’t all the issues from pregnancy go away after baby is born? Short answer: no! Here are some common reasons to be checked postpartum:

1.      Sacrum/pelvis may shift during labor: giving birth is not easy! It is a whole-body effort. Whether a woman has a vaginal birth or a cesarean, her pelvis and sacrum experience stress and can shift. Especially during vaginal births, position and stress can strain muscles and ligaments of the low back and pelvis region. Joint restriction and discomfort postpartum is common and adjustments may help improve position and movement and reduce pain and tension. Long or difficult labor can even rotate or dislocate the coccyx/sacrum (tailbone).

2.      Neck/back pain: Some women may have experienced neck and back pain during pregnancy; often this persists postpartum. Some women who may not have had pain or tension during pregnancy may develop issued postpartum from labor/birth or from the changes of caring for their new little one. Nursing and feedings may strain neck and back muscles. Sleep is disturbed and may cause aches and pains.

3.      Pelvic floor check: Every woman postpartum should have their pelvic floor assessed. Your chiropractor can help identify issues or imbalances and recommend/referral pelvic floor physical therapy at the appropriate time (and it may be sooner than 6 weeks postpartum!)

4.      Diastasis assessment: EVERY woman (yes, every) will develop diastasis recti (separation of the front abdominal muscles (aka rectus abdominis)). This slowly heals in the weeks following giving birth. Various factors including breastfeeding, previous injury or weaknesses (especially in the core), pelvic floor dysfunction, back pain, and scoliosis can affect the severity and timeline of healing. Your chiropractor can assess the degree of the separation, begin care for the back, pelvis, and supporting soft tissue, and recommend safe, healing movements/exercises at the appropriate time. Pelvic floor physical therapy is also essential to help heal diastasis recti. Your chiropractor can refer you to a pelvic floor PT as part of your postpartum care.

5.      Nursing support: While breastfeeding is normal and natural, it is not easy! Many women and their babies struggle at first (and some have issues that develop months later). Chiropractic care helps with alignment and optimal function of the nervous system which may help with posture/comfort while nursing and appropriate hormone regulation for milk production. Your chiropractor can also help identify tongue and lip ties and make appropriate referrals/recommendations for treatment and support which can help baby and you reach your breastfeeding goals.

6.      Nutritional support: Postpartum nutrition is very important, especially for nursing moms. During pregnancy, essential nutrients may have been depleted to support baby’s growth. Postpartum is a time for healing. Your chiropractor can provide information about optimal nutrition and help identify nutritional deficiencies. Certain foods, herbs, or supplements may be beneficial to help with specific needs for healing as well. Your chiropractor can make recommendations and support your healing.

7.      Soft tissue care and support: During pregnancy soft tissue changes and stretches. It undergoes even more stress and change during labor. Following up with a chiropractor postpartum may help reduce soft tissue tension and help with the healing process. Your chiropractor can also identify weaknesses and imbalances in your neck, back, core and other parts of your body and provide recommendations for healing (and when to safely start certain movements or exercise).

Being a mom can be amazing yet challenging. Your body goes through so many changes and has different needs, especially postpartum. Be sure to take time for yourself and take care of yourself. At Cleveland Chiropractic, we are here to support you throughout your motherhood journey. We understand that every mom is postpartum, albeit at different stages or phases of healing and progress. Remember: healing takes time. Be patient and give yourself grace. You are doing a great job, mama! Remember, we are here for you when you need us.

In health,

Dr. Abbey

(216) 952-3830

http://clechiropractic.com

Prenatal Period- Body Changes, Healthcare and Exercises

During the second and third trimester of pregnancy, your body will go through so many changes. The body’s gravity starts shifting and your posture starts to change, adding more pressure to the joints  and the soft tissue of surrounding areas. These, and the hormonal changes you are going through as well, can increase the chances of joint restriction and muscle/ligament instability in your spine, pelvis, sacrum and hips.  

Common symptoms you might experience during this transition are (but not limited to): 

• muscle tightness 

• soreness

• joint stiffness

• pubic bone pain

• numbness/pins & needles

• most commonly, lower back pain and/or sciatica.

Another common lower back symptom can be caused by irritation to the sacroiliac joint. 

There is weight gain and fluid retention during pregnancy, which can cause aggravation to the joints in your back and pelvis. Sciatica pain can be caused by either the piriformis muscle tightness putting pressure on the sciatic nerve or the growing uterus adding direct pressure to the sciatica nerve at the L4-L5 level. 

It is very common to experience some of these symptoms throughout pregnancy, even during the first trimester. However, it is not something you have to work through and deal with until you give birth. You have options! 

HEALTHCARE

Treatments such as chiropractic adjustment, massage, acupuncture and pelvic floor PT can help you to get back to your pain free self. 

For example, chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for mom to move around. It also can affect baby's ability to move into optimal position during delivery. 

Chiropractors at our office utilize the Webster Technique to establish mother's pelvic balance and alignment during pregnancy.  With a balanced pelvis and spine, spine and pelvic mobility is restored, decreasing pain and discomfort during pregnancy.  This can help the baby to have more room to move around the womb improving the chances of the baby moving into the correct position before labor, facilitating the delivery. 

EXERCISES

During your body transition through pregnancy, it can create instability in certain areas which can be the root of your pain. Our goal is to prepare and strengthen your body for the development of your little one and delivery. 

Here are a few positions and exercises recommended for core strengthening and muscle/ligament stability. (These exercises and stretches are beginner friendly): 

• Pigeon Pose

• Lunges (Progress to lizard)

• Kneeling squats (Beginners)

• Tabletop (Core exercise)

• Cat/Cow

• Hip Thrust

• Straddle stretch

You can also make modifications during your night time. Sleep with a pregnancy pillow, when turning in bed from side to side keep your legs together and get up from your side (no crunches) when getting up from bed. 

If  you are pregnant or trying to conceive, working with a chiropractor from day one can dramatically improve your body function, giving you and your child the best opportunity for better health. We can help you. Call us today! 

In health,

Dr. Shirley

(216)952-3830

Postpartum Care: Coping with Body Image

Postpartum is a period of adjustment and healing for the mother. During this time, you will bond with your baby but you may also experience body changes.  Body pain, urinary incontinence and/or muscle tension during your fourth trimester can be present. The cause? It could have been a strained muscles during delivery, pelvic floor muscle weakness, pregnancy hormones (loose ligaments), breastfeeding positions, holding/lifting baby and core muscles instability/weakness. 

After a few weeks, some of these issues may resolve. But what if you are still suffering from back pain for weeks (even months!) after giving birth? Experiencing urinary incontinence when exercising, laughing or running? Feeling constant body tension and anxiety? If you say yes to any of these questions,  know that you are not alone.

It is quite common to experience some of these symptoms after either vaginal or cesarean birth.  However, it does not mean that it is normal and that you have to deal with it because you just had a baby. Know that you do have options! 

The following treatments can help you make your postpartum journey more enjoyable:

• Chiropractic care - chiropractic adjustments restore joint mobility reducing restrictions in your spine and pelvis relieving any nerve pressure present. When your body is working  and moving properly, it can speed your recovery and healing.  This is a plus during the fourth trimester!

• Massage therapy - postpartum massages may help to relax your muscles, increase blood circulation and lower stress hormones, bringing stress relief. Massage can help during your emotional transition bringing relaxation to your life. 

• Acupuncture - acupuncture treatment can be beneficial with stress management, pain relief, promotion of healthy digestion and improved quality of sleep. 

• Pelvic floor PT  - Specialized PT can assess for any pelvic floor muscle tightness or weakness that can be causing your urinary incontinence and back pain. Pelvic PT will guide you in the right direction. 

Reach out if you are experiencing pain, discomfort or just looking for additional postpartum care information. Your body may need a little push to get back in balance. We can help! 

Cleveland Chiropractic & Integrative Health Center

(216) 952-3830

www.clechiropractic.com