Empowering Yourself for the Journey: A Guide to Prepare for Your Birth

Preparing for the birth of your child is an exciting and empowering experience, but it can also be overwhelming. There are so many things to think about and prepare for, and it's normal to feel a little unsure about what to expect.

I know how important it is to feel confident and prepared for birth. That's why I've put together this guide to help you prepare for this incredible journey in an intimate and respectful way

• Educate yourself: Take the time to read books, attend childbirth classes, and talk to other moms about their experiences. The more you know, the more empowered and confident you'll feel.

• Create a birth plan: A birth plan is a document that outlines your preferences for labor and delivery. It can include things like pain management options, who you want in the room with you, and how you want to handle unexpected situations. Creating a birth plan can help you feel more in control and prepared for the big day.

• Find a supportive care provider: Your care provider can make a big difference in your birth experience. Look for someone who listens to your concerns, supports your preferences, and encourages you throughout the process.

• Practice self-care: Taking care of yourself during pregnancy is essential for a healthy birth. This can include things like getting enough sleep, eating a healthy diet, and practicing relaxation techniques like yoga or meditation.

• Consider hiring a doula: A doula is a trained birth professional who provides emotional and physical support throughout labor and delivery. Having a doula can help you feel more supported and confident during this incredible journey.

• Pack a hospital bag: Make sure you have everything you need for your hospital stay, including comfortable clothes, toiletries, and any items for your baby.

• Prepare your support team: Talk to your partner and any other support people about their role during labor and delivery. Make sure they know what you want and how they can best support you.

Preparing for birth is an intimate and respectful process that requires time, attention, and self-care. By finding and knowing what works for you, you can feel confident and empowered as you embark on this incredible journey. Remember, you've got this!

In health,

Dr. Shirley

Feeling Great After Baby's Arrival: How Chiropractic Care Can Benefit Postpartum Moms

First, congratulations on your new bundle of joy! Being a new mom can be both exciting and overwhelming, but it's important to remember to take care of yourself as well as your baby. Postpartum can bring a variety of physical changes and challenges, and chiropractic care can be an excellent way to address some of these issues. 

One thing that often goes unnoticed during the postpartum period is the toll that pregnancy and childbirth can take on a woman's body. Your spine and pelvis go through a tremendous amount of changes during pregnancy, and the process of childbirth can put even more stress on these areas.

This is where chiropractic care comes in. Chiropractors are trained to identify and correct restrictions in the spine and joints, which can alleviate pain, improve mobility, and promote overall wellness. By receiving regular chiropractic adjustments, new moms can experience a variety of benefits, such as:

• Relief from back and neck pain: The weight gain and changes in posture during pregnancy can cause a lot of strain on the back and neck, which can lead to pain and discomfort. Chiropractic adjustments can help realign the spine, reduce inflammation, and alleviate pain.

• Improved breastfeeding: Breastfeeding can be challenging, especially if you're experiencing pain or discomfort in your neck, back, or shoulders. Chiropractic care can help alleviate these issues, making it easier for you to breastfeed comfortably.

• Faster healing: Childbirth is a major event that can take a toll on your body. Chiropractic adjustments can help speed up the healing process by improving circulation and reducing inflammation.

• Better sleep: As a new mom, getting enough sleep is crucial. Chiropractic care can help reduce pain and tension in the body, making it easier for you to fall asleep and stay asleep.

• Improved mood: Postpartum depression is a real concern for many new moms. Chiropractic care can help promote the release of endorphins, which can improve your mood and overall sense of well-being.

It's important to note that chiropractic care is a safe and gentle form of healthcare that can be tailored to your specific needs. If you're experiencing pain or discomfort during the postpartum period, chiropractic care can be a game-changer for new moms during this time. By alleviating pain, promoting healing, and improving overall wellness, chiropractic care can help you navigate this incredible, but challenging, time with more ease and comfort.

In health, 

Dr. Shirley

Staying Healthy and Active During Pregnancy

Congratulations…you’re pregnant!! So now what? There is so much focus early in pregnancy for finding healthcare provider, having early tests done, and starting to modify daily life as your body changes due to hormones and growing baby…but what about what to do to stay healthy and maybe even prevent some of the undesirable pregnancy symptoms. Here are a few things you can do to help support a healthy and functional pregnancy:

1. Focus on nutrient dense foods: Consuming more whole foods and high nutrient foods is not only good for you but also for growing baby. The vitamins and minerals in our foods serve as the building blocks for our bodies including essential hormones needed during pregnancy and for baby to grow optimally. What are some high nutrition foods to consider during pregnancy? Grass-fed meats (even organ meats!), local/free-range eggs, fish (salmon is a great option! Keep in mind to avoid high mercury fish), fresh fruits and vegetables (local and organic if possible), nuts and seeds, homemade soups/stews, grass-fed butter (if dairy is tolerated), and coconut oil are great options to incorporate into your diet. It can be challenging to get all the nutrients only from what eat/drink so supplementation may be helpful and is often recommended. Talk to a holistic healthcare provider (i.e. functional medicine provider, naturopath, chiropractor) to learn how to best support your body’s needs

2. Stay hydrated! Yes, drinking plenty of water is important, but making sure your body is absorbing and actually hydrating is essential. Typically, the recommended intake for water is half your body weight in ounces per day. During pregnancy, drinking at least 80 ounces per day is a common recommendation. Even for people who are consuming enough fluids may still feel thirsty or not hydrated. So what you can do? While drinking water is important and beneficial, there are other options for getting fluids to stay hydrated. Fresh fruits and vegetables are full of water and your body actually retains more water than just drinking water alone due to the digestive process which allows for more optimum fluid absorption. Other liquids such as herbal teas (be sure to check with your provider for which ones are best during pregnancy), bone broth, coconut water, and electrolyte drinks are great options for hydration. We love LMNT and Nooma as electrolyte supplements! Electrolytes contain mineral salts which are necessary for the body to properly absorb and retain fluid for hydration and optimally body function.

3. Keep moving! Movement is essential for health, especially during pregnancy. During different phases of pregnancy, movement can feel different and your body may have different needs. Typically, walking and stretching can be done throughout pregnancy. Prenatal yoga can be a wonderful way to incorporate movement, stretch, work on breathwork, reduce body tension, and even add some strengthening. Often during the first trimester, due to fatigue and all the hormone changes, movement and exercise can be challenging. Be patient with yourself and listen to your body. Incorporate movement/walking/stretching that feels right for your body. Stretching is important, but so is strengthening during pregnancy. Working on optimally breathing, core function, pelvic stability, along with general body strength can help keep the body healthy during pregnancy and help prepare for birth. Of course, consult with your healthcare provider before starting any new routines and/or if you are experiencing any pain or symptoms.

4. Manage stress: We all experience stress. Stress is often looked at as a negative part of life, but actually anything that causes our bodies to change or grow is considered “stress” or a stressor (yes, food and exercise can be considered “stress”). Stress, as we commonly think, is more running late, endless errands, traffic jams, overwhelming work loads, family issues, etc. Some of these stresses we can avoid, some we cannot. The important thing to keep in mind is that we cannot or should not avoid all “stress.” We don’t always have control of what we experience but we can do things to help manage our response, so we don’t feel stressed. This is especially important during pregnancy. Unnecessary stress, of course, can cause physiological responses including tension, headaches, and increased blood pressure (all not ideal during pregnancy), but can also affect hormones and the balance of our sympathetic/parasympathetic system (fight or flight/rest and digest). Some ways we can help reduce the stress or tension our body holds include breathwork (think slow deep breaths), walking, journaling, doing things we enjoy, and even talking to someone (working with a counselor or therapist may be beneficial, too!). Talk to your provider if you experience a lot of stress or are having issues/concerns about how your body handles stress.

5. Body work: Our last recommendation (but certainly not least!), consult a professional to help identify tension, imbalances, and dysfunction in your body. We recommend chiropractic, acupuncture, prenatal massage, and pelvic floor therapy during pregnancy…even if there isn’t pain or a “problem.” The body goes through so many change during pregnancy; working with one or a few of these providers can help identify issues/imbalances before they cause problems and recommend ways to maintain optimum function. In addition to identifying issues, body work can help release tension, improve nerve/blood/lymphatic flow, and allow for proper movement and changes (especially in the pelvic region!). Typically, you can seek care for body work at any stage during pregnancy. We are proud to offer chiropractic, acupuncture, prenatal massage, and pelvic floor therapy at our clinic and also collaborate with or recommend other providers in northeast Ohio to help best serve our patients and community. Pregnancy comes with so many changes and often challenges. Having some tools and tips to support your body and growing baby during pregnancy is important. As always, we are here to support you through all stages of pregnancy, including preconception and postpartum.

If you have questions or would like to schedule a consultation, please contact our office at 216-952-3830.

CranioSacral Therapy as an Alternative and Conservative Care

According to the CDC in a new report , 20 million people in America have suffered from chronic pain that interferes with their daily activities and work.  Chronic pain can be the cause of a severe impact in someone's life. Individuals who have dealt with some type of chronic pain or condition have tried a variety of treatments; some finding relief while some might be in no luck. It is important to recognize that there is not a standard approach to treat pain that will work for everyone. 

For the past few years, the medical community has seen stronger evidence of the benefits of holistic care including craniosacral therapy (CST), acupuncture, chiropractic care, nutritional supplementation and massage therapy. Benefits of holistic care for pain management are increasing. Holistic care has shown to be beneficial as it is designed to work with your body's internal functioning boosting self healing and reducing side effects. It also may reduce dependency on pain medication which can cause or increase risk of addiction.

The goal of holistic approach is to promote the body's ability to heal by also encouraging better nutrition, sleeping patterns, exercises, stress reducing techniques and more. It is ideal to recognize the person as a whole, not only the area of complaint. 

What is CranioSacral Therapy? 

CranioSacral Therapy (CST) is a very gentle and relaxing hands-on therapy. This technique examines movements of cerebrospinal fluid and the membranes that attach to the inside of the cranium and sacrum, along your nervous system.  It is thought that when performing manipulation to cranial bones, skull and sacrum, it  normalizes the cerebrospinal fluid in the central nervous system, removing interferences which can improve the body’s own ability to heal. 

CST may also help release restrictions present in the soft tissue surrounding the brain, spine, organs, muscles, and more.  This therapy is based on the idea that the body is connected at all levels. Craniosacral technique is  a noninvasive therapy that uses a  light touch of no greater than a nickel to release restrictions in the craniosacral system. 

When restrictions in your body are released, it may help to reduce pains and aches, improves biological functions, promotes body’s self-regulation and boost healing. Craniosacral Therapy may help with following symptoms/conditions(to name a few):

• Headaches (migraines, tension headaches)

• Fibromyalgia

• Chronic pain

• Neuralgia

• Post-concussion syndrome

• TMJ syndrome

• Neck Pain

• Multiple Sclerosis

• Pediatric symptoms (oral restrictions, latching issues, more) 

Is CranioSacral Therapy for You?

CranioSacral Therapy (CST) is a technique that can be used when firm pressure is not tolerated. A variety of conditions can make your body sensitive to the touch such as fibromyalgia, chronic inflammation, allodynia, neuralgia and multiple sclerosis. CST can create a very comfortable and calm environment helping your body and mind to relax, promoting body self-healing. 

When dealing with your health, as soon as you create space for healing,  your mental, emotional and physical energy will increase as well. Giving you the support to perform your daily activities with more ease. 

We are here to help. Reach out! 

In health, 

Dr. Shirley

Preparing Your Body for Labor and Birth

Your body is not only preparing for childbirth, but your mind is too! The third trimester might feel the longest and busiest. The idea of labor comes more to mind and it can be overwhelming, especially if it is your first baby. Thoughts about being tired, in pain, finding help or just simply being ready can wear you down. 

Mama, we got you! These ideas will help you to physically and mentally prepare for birth. Even if you check a few of the list, it will help to make you feel empowered and as ready as you can be. You got this! 

Take a Class

Childbirth Class: This is one of the most important things that you can do to prepare for the delivery of your baby. There are a variety of classes available,however  they mostly cover breathing, relaxation techniques, labor positions, pain relief options and more. You will also get knowledge about your body's anatomy and understand the process of body changes, Braxton Hicks, contractions and cervix dilation. During this time you can also connect with your partner and with other mamas out there. Ask questions, connect and learn. 

Breastfeeding Classes: If you are looking to breastfeed, taking breastfeeding classes during your prenatal period is extremely important. It will provide all the information about the basics of how lactation works, what's normal, and how to know your baby is getting enough. You will hear about the most common challenges so you know what to look out for. 

Hypnobirthing Classes: During labor, your body produces a hormone called oxytocin which is the hormone in charge to stimulate contractions and dilation of cervix. When stress hormones are present, such as adrenaline, it can slow labor. Hypnobirthing can help you manage stress hormones and reduce anxiety, which can lead to smoother and calmer birth. 

Self Care

Women’s bodies know what to do at the time of birth - the shape of pelvis, the strong muscles, the hormones and more work together to help bring the baby Earth side. However, during the physiological changes, your body can experience some discomfort and even pain at times. Regular chiropractic care, prenatal massages and pelvic floor PT can help restore movement in your body, making your prenatal period and even birth an easier and smoother one. 

Eat Properly

During pregnancy major cravings increase. Some of those cravings might not be as healthy as we would like them to be. Filling your body with healthy meals is another way to prepare for childbirth. 

Stay Active

Labor can be stressful to your body. Getting regular exercise during pregnancy can help your body to be strong and working properly. It can help decrease pains and aches as well. By creating a routine with your favorite activity such as swimming, walking, prenatal yoga, prenatal fitness classes or going for a run, improves your body strength and stamina. Try to at least do 30 minutes of exercise a day for 4-5 days a week. 

Write a Birth Plan

Labor and delivery can be very overwhelming for you. Your mind is focusing on giving birth to your child. For this reason, you should talk to your birth team and let them know what you would like to do during this time. Whether it is an unmedicated birth, holding the baby right after birth, delaying cord clamping, birthing positions and more. Let them hear your voice! 

Hire a Doula

Creating a support system is essential. Talk to family and friends to help you with house chores, such as cooking, walking the dog, doing the laundry and more. Extra help will never harm you!  If you don't have the help that you are looking for, consider hiring a doula for extra support during labor and postpartum. 

Rest

The months ahead of you will be busy, but wonderful! It is not selfish to make sure you are getting enough sleep during your second and third trimester. It can help with your mood, stress, anxiety and overall health.  Don’t feel guilty for taking naps here and there. Afterall, you are growing another human being!

Ask Questions! 

It is normal to worry and have too many questions. Don;t be afraid to speak up and ask your birth team, healthcare providers, the person who leads your birthing/breastfeeding classes and even your friends! NO question is a silly question. 

If you need support, know our team has a list of resources that can help you to be as ready as you can be for birth. Let us know how we can help!

Xoxo,

Dr. Shirley

Benefits of Swimming While Pregnant: Stay Cool and Comfortable!

Looking for a safe, gentle, effective way to stay active while pregnant and also help reduce pains and tension? Try swimming! Swimming is wonderful all year round, but even more-so in the summer to beat the heat and enjoy being outside. Swimming is a wonderful way to incorporate exercise in your day without aggravating your loosening joints and tight ligaments (reminder: a good goal for most during pregnancy is 30 minutes of exercise a day). In addition to all the fitness-related benefits swimming provides your body and your baby, it is also a great way to offer relief for your tired muscles and joints and may help with other pregnancy pains or symptoms and provide benefits including:

·        Relieving ankle and foot swelling. Submersing your limbs in water helps push fluids from your soft tissue back into your veins (where it goes to your kidneys and then out through your urine). It also can help boost your circulation, which prevents blood from pooling in the lower limbs.

·        Easing back pain: The buoyancy of being in the water takes the pressure off your baby bump and lower back, providing much-needed relief.

·        Improving blood circulation.

·        Can improve cardiovascular health and flexibility as it is a wonderful, low stress form of exercise

·        Reducing morning sickness and nausea: Many women report that the cool water provides welcome relief from nausea and vomiting of pregnancy.

·        Strengthening core abdominal muscles and may help prevents severe diastasis recti.

·        Keeping you cool: It’s challenging to stay cool in the summer, exercising or not, especially due to pregnancy hormones and when sweat glands are on overdrive — but a dip in a cool pool can help, especially when the temperatures soar outside.

·        May improve your labor and delivery experience: Swimming maintains muscle tone and increases your endurance — both of which you’ll be thankful for when it comes time for labor

While swimming is generally a very safe activity during pregnancy here are some tips to keep in mind:

·        Check for water safety. If not swimming in a pool, research the body of water you wish to swim in to prevent water-borne illness. While for the most, part a public beach/lake/river is perfectly fine, you may want to be more cautious with smaller bodies of water, especially those with history of issues or poor water circulation.

·        Swim carefully! Remember, your baby belly can throw off your center of gravity. Be extra cautious when walking on slippery surfaces, including the pool deck, concrete, rocks and in the locker room or clubhouse.

·        Step into the pool or carefully slide in. The impact of jumping or diving into water may be too intense for your loose joints and for baby.

·        Stay hydrated. You are less likely to feel thirsty while swimming. If you are exercising in the water, you still sweat (and can risk overheating). Be sure to drink about 16 oz of water about two hours before your workout and place a water bottle near by to sip throughout the swim session.

·        Fuel up! Regardless of your workouts and activity level, your body needs extra calories to support growing baby and your changing body. Talk with your healthcare provider for specific guidelines and recommendations that suite your needs.

Not sure what to do for water-based fitness? Here are some swimming workouts for pregnant moms

For beginner swimmers:

·        If you only swam occasionally before pregnancy, most gyms with pools offer water aerobics classes, many of which are specifically designed for expectant moms.

·        Considering swimming laps. Complete as many as you can comfortably perform, eventually working up to 30 minutes of swimming three to four days a week. Remember to maintain a moderate pace that doesn’t leave you breathless. (If your head were above water, you would be able to carry on a conversation comfortably.)

·        If the going gets tough, just float...your break will be well-deserved.

·        Use a kick board or raft for upper or lower body exercises.

·        Don’t forget to stretch afterward!

For intermediate and advanced swimmers:

·        If you swam on your own once or twice a week or swam competitively upwards of three times a week before getting pregnant, typically, it’s safe to continue to participate in your regular workouts as your baby bump grows.

·        Be sure to check with your provider to make sure your activity is safe for you and baby.

·        It is important to avoid breathlessness: it decreases oxygen flow to baby!

It is important to be aware of warning signs that it's time to stop swimming:

·        Regardless of your prenatal fitness level, swimming can be hard work — which means it’s normal to experience some aches and pains as you take to the water with your baby belly. Ultimately, you’re the best judge of your limits. So if you experience any sharp pain, shortness of breath, faintness, vaginal bleeding, dizziness, uterine contractions, absence of fetal movements or anything else that just strikes you as not quite right, stop your workout immediately and contact your practitioner.

·        Be sure to consult your practitioner before starting any new fitness routine. If you experience any pain or symptoms, follow up with your provider.

So this summer (and really all year long), be sure to take advantage of all the benefits of swimming…for you and for baby! Stay cool this summer!

Note: If you are going to swim in a chlorinated water, using a vitamin C spray afterward and boosting your Vitamin C are great ways to help neutralize the effects of chlorine on your body.

5 Tips to Prepare for Postpartum

There is so much emphasis on nurseries and “must haves” for baby, but what about for you, mama?  Giving birth is an incredible event and postpartum is no joke.  I am currently 39 weeks pregnant with my third baby, preparing for another postpartum experience.  With each baby, I have learned more about my needs and the needs of my family during this sacred time.  For this baby, we have bought very few things and while we have everything we need, we didn’t even bring out everything from storage.  We have spent much more time preparing for postpartum.  Here are 5 things I am preparing for this postpartum period:

Prepare to Rest

Are you familiar with the term “lying-in” period?  The lying-in period is a time for you to rest and bond with your baby after birth.  I have seen a few different suggestions for this:

·      5-5-5 Plan: 5 days in the bed, 5 days on the bed, 5 days around the bed.

This means: 5 days totally in the bed, meaning you should only be doing activities that can be done from your bed (feeding your baby, reading, napping, sleeping, watching tv, LOTS of skin to skin, etc.).  5 days on the bed, meaning majority of your time should be in the bed, but you can start moving around more.  The suggestions I have seen are 30 minutes up for every 2 hours in bed.  5 days around the bed, meaning no big outings!  Try to stay close to home, close to your bed, resting!

Sadly, our culture in America does not set us up for this and I did not honor the lying in period as I wish I would have after the birth of my older two children.  With this baby, I do plan to give the 5-5-5 Plan a try.  It is going to take lots of help and preparation, which is where the rest of my list stems from J  

·      1 Month or 40 Days (6 Weeks) of lying-in:

1 month (or 40 days/6 weeks) of staying in or close to the home resting as much as you can while feeding your baby, napping, sleeping, and lots of skin to skin!

Prepare to Heal

Whether you had a vaginal birth or a cesarean birth, please give yourself time and space to heal. 

·      After birth, the space between your anus and vagina (the perineum) will be sore and can typically take 3-6 weeks to heal.  Some people experience tearing of various degrees and will also be healing from tears.  Try using a perineal bottle (plastic bottle) with warm water and patting the area dry instead of wiping.  There are special ice packs (either purchased on your own, from the hospital, or in your homebirth kit) for the perineum or you can make your own “padsicle” using witch hazel, aloe vera, and herbs.  (Google “padsicle” and a ton of recipes will come up!).  Herbal sitz baths can also be lovely and those can also be used to create your own padsicle as well!  Earth Mama has an organic clean sitz bath that can be found online and in many stores!  I was gifted Earth Mama sitz bath and I have some homemade padsicles in my freezer ready to use in the coming weeks!

·      If you had a cesarean, your cesarean scar will be most sore the first few days after birth, but the soreness can last for a few weeks.  Be sure to follow your providers recommendations on caring for the incision and signs of infection to look out for.  Tips that no one told me after my cesarean birth are to hold the incision gently with my hand when going from sitting to standing, rolling in bed, coughing, sneezing, etc.  This helped tremendously with pain once I found it!   Once the scar is healed (typically around 6 weeks postpartum).   You can begin doing some cesarean scar mobilization.  Check out my cesarean scar mobilization video here. 

·      General aches and pains postpartum are common and can last anywhere from a few days to a few weeks.  Contact your care provider if you have any concerns about aches and pains you are feeling! 

o   Aches and pains in neck, back, or other joints:  if you can’t get to your chiropractor or they can’t get to you, you can try the following things:

§  Heating pad (or ice) on the affected area- whichever feels best!

§  Improve your posture when holding baby, breastfeeding/chestfeeding, and sleeping

o   Uterine pains aka “afterpains”: the uterus grows so much during pregnancy and contracts and relaxes postpartum in order to go back to its normal size.  Afterpains may feel like period cramps or may be stronger like labor contractions.  If you have given birth before, it is likely that your afterpains will be stronger.  Nipple stimulation (breastfeeding/chestfeeding and pumping) causes uterine contractions so you may notice an increase in afterpains when feeding your baby or pumping.  A heating pad may help relieve the discomfort from afterpains. 

·      There are a lot of changes that can happen to the breasts postpartum.  If you are breastfeeding, you should not be experiencing any pain with breastfeeding.  If you are, please please please reach out to a lactation consultant!  Engorged breasts can be common during the early postpartum period and be quite painful!  Engorged breasts tend to feel hard and the skin may also be warm.  Try feeding your baby or hand expressing some breastmilk.  You may find comfort in using a warm compress along your shoulder/above your breasts or below your breasts before expressing milk.  Breastfeeding is all about supply and demand so it can be a little dance between relieving engorgement and stimulating more milk production.  The more milk you express, the more milk your body will make.  Avoid wearing a tight bra if you are experiencing engorgement.  If you do not plan to breastfeed or discontinue breastfeeding, you may also experience engorgement.  It will resolve in a few days, however you still would want to avoid clogged ducts (that could potentially turn into mastitis) so I also would suggest reaching out to a lactation consultant.  Overtime, your body will stop making milk if you don’t breastfeed or pump. 

·      Constipation is common postpartum.  There are various factors that play a role in this: weak abdominal muscles, pain medications that you may be on, dehydration, and nerves (it is common to be afraid to poop postpartum!).  Try eating nutrient high-fiber dense foods and drinking lots of water.  It’s not a bad idea to keep a stool softener around, too.  If you are breastfeeding, be sure that what you are taking is safe for breastfeeding!

Prepare to Nourish Yourself

This is one thing that my husband and I really did right before the births of our first two babies.

·      Meal trains are a great way to organize home-cooked meals delivered to your door by loved ones.  They can be created on Facebook pages, emails, or even by the Meal Train website!  You can set one up for yourself or have a friend take the lead.  Be sure to tell your loved ones if you have any food sensitivities or allergies. 

o   Note:  this option may not be the best if you or your family members have food sensitivities, unless your loved ones are versed in cooking to accommodate those.

·      Crock pot meals.  Have you seen New Leaf Wellness?  This takes meal prepping to a whole other level.   This blogger has a meal plans that provide a grocery list, recipes, and labels for freezer Crock Pot meals.  All of the ingredients go into a labeled freezer zip-lock bag and frozen until used.  Pick out a meal the night before, let it thaw, and put it into your Crock Pot to have a nice hot meal in 6-8 hours.  For me personally, this was the best thing I did to plan for postpartum.

o   Note:  this will save you time and money in the long run, but requires a lot of time to prepare.

·      Freeze meals, soups, and stews ahead of time.  During the last couple of months leading up to your guess date, make a little extra of what you are cooking every once and a while and freeze half.  Chili’s, soups, stews, and bone broth are great to have on hand.  You can also do this with homemade breads (banana bread), egg casseroles, pot roasts, etc.  Look into proper preparation to freeze each of these and be sure to label everything with the freeze date.   

o   Note:  this option is great for those who meal plan!

·      Stock up on favorites.  If there are household favorites (think almond butter, Rx bars, coconut oil), grab some extra at the store leading up to your guess date so that you don’t run out in the first month or two postpartum.  Think about what quick snacks you would like to have on hand, especially if you are planning to breastfeed. 

Preparing for this postpartum period, we did a mix of our favorite Crock Pot meals from New Leaf Wellness and freezing meals ahead of time!  My goal was to have 30 meals + muffins and pancakes for quick breakfasts in the freezer before baby came.  I haven’t done a count lately, but we will see what we have before he or she does arrive :)

Prepare to Say “Yes” to Help

Things I am planning to say “no” to during my lying-in period?  Laundry, housework, and cooking meals.  We will have anywhere between 15-30 meals in our freezer that my husband can pop into the crock pot or into the oven to ensure our family has nutritious meals to enjoy. 

I am planning on letting friends and family come over and play with my “big kids” and help out with household chores. 

Prepare Your Postpartum Team

Remember how I said America does not set us up for a lying in period postpartum?  Depending on how your labor and birth went, how your baby is doing, and how breastfeeding/chestfeeding is going, you may need to leave the house for appointments or finding yourself looking for referrals.  I suggest building your referral list during pregnancy.  Some people to consider having on your postpartum team (outside of your midwife/OB and pediatrician):

·      Chiropractor

·      Pelvic Health Physical Therapist

·      Lactation Consultant

·      Pediatric Dentist (in case of tongue/lip tie)

·      Craniosacral Therapist

·      Postpartum Doula

·      Mental Health Therapist

Wouldn’t it be amazing if there were providers that came to your home?  Fortunately, in Cleveland, there are a few pediatricians, chiropractors, and lactation consultants that will come to your home during the immediate postpartum period. 

Here are a few:

·      Primrose Newborn Care:  Dr. Madden is a neonatologist that does newborn well-baby medical home visits

·      MamaBird Hendry: Madison is a breastfeeding educator offering in home breastfeeding support! 

·      Cleveland Chiropractic and Integrative Health Center: yepp!  Our office provides in-home care for mamas and babies after birth! 

How are you preparing for postpartum? 

Xoxo,

Dr. Candace

Questions on preparing for postpartum?  When Dr. Candace returns from leave, she will be offering custom consults on prenatal support, labor support, and postpartum preparation.  Send her an email to get on her waitlist.

Sciatic Pain + Chiropractic

According to research, sciatica symptoms are so common that 40% of the people are affected by it. Most cases can be mild and resolved on their own. However, when symptoms do not subside, it can cause weakness, chronic pain and radiating symptoms that get worse with time. 

What is sciatica? 

Sciatic nerve is a nerve that travels from the lower back, along the hips and posterior leg. Pain can be caused by inflammation, pinching, irritation or compression of the nerve around the lower back. Symptoms can be experienced along these areas commonly with the radiating pain down the to buttock and leg. 

Mostly, people will experience sciatica pain along one side. Symptoms can be shock/shooting pain down, weakness/numbness down the leg, pain down the hip. Pain can range from mild to severe depending on location and how bad inflammation is. 

One of the most common causes of sciatica pain can be due to irritation, bulging or herniated or a vertebral disc. Another common symptom is caused by what is called “ piriformis syndrome”. When there is irritation or spasms of the piriformis muscle it can put pressure on the sciatica nerve causing pain and weakness down the lower extremity. These symptoms usually do not pass the knee.

Common symptoms: 

• Pain radiating down buttock, leg, feet

• Lower back pain

• Numbness/weakness down leg or feet

• Sharp/burning sensation back, sacroiliac joint

• Pain when sitting or standing

• Inability to put weight on leg

How can chiropractic care help?

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 a person to move around. 

Chiropractic care can help tremendously in alleviating and relieving lower back and sciatica pain.  Chiropractic adjustments are safe, effective and gentle.

Here are a few positions and exercises recommended for to help alleviate tightness and improve muscle/ligament stability and joint mobility: 

• Apply ice/heat

• Pigeon Pose

• Lunges (Progress to lizard)

• Seated figure 4 

• Cat/Cow

• Hip Thrust

• Straddle stretch
  

These exercises and stretches are beginner friendly. But always consult with your healthcare provider before starting any exercise routine. We can help to create a unique routine addressing your goals and needs!

We can help you. Call us today! 

Xoxo, 

Dr. Shirley

(216)952-3830

Motherhood and Mental Health

It is common for many women to feel sad, overwhelmed, anxious and stressed throughout their pregnancy and even after the baby is born. Pregnancy and a new baby can bring out so many emotions. Depression and anxiety that happen during pregnancy or during the first year of a baby being born are considered medical conditions. Wait, what? Yes! This is a real thing!

For the past few years, mental health awareness has been growing. Even celebrities and athletes are advocating for mental health and how to help. So this is why I wanted to take some time to address mental health and motherhood.

Being a mom is not an easy task. Even harder if you don’t have a support system that can help you navigate through these times.

How common are anxiety and depression during prenatal and postpartum period?

Researchers believe that depression is one of the most common problems women experience during and after pregnancy. According to a national survey, “ About 1 in 8 women experiences postpartum depression after having a baby.” You may feel like you are the only person in the world  who is having these thoughts or feelings but know that YOU ARE NOT ALONE! Depression and anxiety during or after pregnancy can happen to anyone.

Are there treatments for depression and anxiety?

Yes! There are treatments such as counseling or “talk therapy” that can help you feel better, reduce your symptoms and even make them go away completely. There are options available out there. You can always find the treatment that works best for you. 

What else can I do besides therapy?

Some mothers say that sometimes talking to other parents that are going through similar situations helps them to feel better and makes them feel like they are not alone. Other activities you might try are:

• Be with others

• Connect with other moms

• Join a prenatal yoga class or baby and me class

• Make time for yourself

• Do things you enjoy

• Be realistic with your expectations (mama, you don’t have to be perfect. Know that you are doing great!)

• Ask for help at home

There are many ways out there available for you that might help through the tough times. Early detection is important for you, your baby, and the rest of your family. Don’t be afraid to ask for help. You are only human!

We need to fight and overcome that big stigma about mental health being something to hide from. There is a growing number of people experiencing a decay in their mental health and society is becoming more aware of finding ways to respond to our needs. But we still need to keep advocating for ourselves and find something that makes us feel happier and better.

Mama, know you are not alone! If you need help, talk to us! Our office has an extensive list of resources that we can share with you!

With love,

Dr. Shirley

Webster Technique | Cleveland Prenatal Chiropractor

We are constantly asked about the Webster Technique! All three of our chiropractors are certified in this technique through the ICPA. Check out Dr. Abbey’s video to learn more about it!

If you have any questions, don’t hesitate to reach out to us!

Schedule your appointment now.

Mentioned in the video:

ICPA

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

Chiropractic Benefits for a Colicky Baby

An infant spine can get restricted during the stress of birth. Baby pushes through the birth canal adjusting their flexible bones. This process, even though natural, could even cause slight restrictions in the baby’s spine and cranial bones. If there is enough irritation in the spine, it can present as colics, latching and/or breastfeeding issues, sleeping difficulties, torticollis, digestive issues such as acid reflux, diarrhea and constipation.

Constant crying and fuzziness is quite common for infants, especially during the first three to four months. Babies will often cry when they are hungry, tired, or because of a wet diaper. However, if it continues to cry even when you have fed them, comforted them and changed their diaper, they might be colicky. 

A colicky baby can be defined as a healthy baby that cries for prolonged times for no apparent reasons, and it seems difficult to comfort. 

Common colic signs can be presented as:

• Constant crying w/o comfort

• Baby looks like it is in some sort of pain (screaming)

• Having hard time to sleep 

• Constant gas/bloating

• Having constipation or diarrhea 

• Arched back

Certain body restrictions, foods and feeding habits can cause the baby to experience stress in their bodies. 

Chiropractic Care Benefits for Colicky Babies: 

• Release joint restriction

• Reduce muscle tension

• Increases nerve function

• Improve joint mobility

• Boost immune system

Chiropractic adjustment can be very helpful. When the restrictions in the joint are released, it boosts the child's body to  work properly when performing daily activities such as eating, digesting, sleeping and moving around. 

It is always recommended to rule out any underlying conditions that can be the cause of your baby’s discomfort. If your baby is experiencing any of these symptoms, reach out to us! We can always let you know if chiropractic care is right for your baby or we can guide you to the right provider. 

In health, 

Dr. Shirley

http://clechiropractic.com

216-952-3830

Benefits of Prenatal Massage During Each Trimester

You may know about the many benefits of regular therapeutic massage, how it can help ease pain, relieve tension in the body, and bring the body to a state of deep relaxation— along with many other benefits! Prenatal massage offers that and a lot more, because there is another person involved— the baby!  When massage is given, the birthing person receives the benefits that are then passed on to the baby. Not only do you receive the wonderful benefits of prenatal massage, but babies in utero receive amazing benefits as well!

Check out the benefits you both receive during each trimester. 

1st Trimester Benefits: 

⭐️Reduce anxiety + stress

-A new pregnancy can cause many emotions to come up, nurturing touch from prenatal massage eases stress allowing you to have a mental break.

⭐️Balance hormones & mood

-Fluctuating hormones can cause nausea, headaches and an imbalance in your mood. Prenatal massage helps the hormones get back into alignment. 

2nd Trimester Benefits:

⭐️Relax muscles

-Neck, shoulder, and back muscles can get very tight during pregnancy. Prenatal massage can help loosen those muscles, while simultaneously reducing muscle soreness and tension.

⭐️Fluid regulation

-Towards the end of pregnancy the hands, legs, and feet can become swollen. Prenatal massage can help reduce swelling, improving lymph circulation.

3rd Trimester Benefits:

⭐️Minimize nerve pain

-A growing belly can cause lots of compression on the nerves throughout the body. Prenatal massage can help to relax muscles surrounding the nerve and relieve compression, aiding in pain relief naturally. 

⭐️Improve circulation

-During pregnancy some birthing individuals may reduce their activity level, causing poor blood circulation. Prenatal massage helps distribute nutrients and oxygen throughout your body, benefiting both baby and birthing person. 

Bonus Benefits: 

⭐️Encourage relaxation and renewal

⭐️Connection to baby

⭐️Create length & space in birthing body 

Regular prenatal massages can help your body adapt to the changes that are occurring so that you are as comfortable as possible.

Isis Shabazz, LMT

Isis available for prenatal massage and general massage appointments on Tuesdays, Thursdays, and every other Saturday. Schedule your massage online!

Top 5 Pregnancy Myths Busted

#1. C- section is EASIER than Vaginal Birth: There is often a misconception that because your birth was surgical that it was easier- especially if you scheduled your C-Section. Surgical birth has become very safe and common, so many people assume that the recovery is easy, However, Caesarean birth is still major abdominal surgery and will generally have a longer recovery time. If you experience a C-section, remember to be gentle with yourself and give yourself plenty of time to rest and recover. Not only are you healing from the demands of pregnancy but you are now healing from major surgery as well

#2 C -sections will prevent urinary incontinence: While the statistics show that there is a greater incidence of stress urinary incontinence associated with vaginal birth than with a planned C-section, women who undergo a planned C-section can still experience urinary incontinence. According to a recent study published in the May 2021 issue of the medical Journal Medicine, more than mode of delivery was associated with risk of Stress Urinary Incontinence. For first time mothers, pre-pregnancy BMI, Diabetes, Abortion, Newborn Weight, Use of Epidural Anesthesia and Duration of Second Stage of Labor all were significant factors in development of Stress Urinary Incontinence. An honest conversation with your healthcare provider will allow you to make the best decision for your birth.

Reference:

Gao J, Liu X, Zuo Y, Li X. Risk factors of postpartum stress urinary incontinence in primiparas: What should we care. Medicine (Baltimore). 2021;100(20):e25796. doi:10.1097/MD.0000000000025796

#3 Sex will hurt the first time after birth- While this can be the experience of some women, it is definitely not the norm. Just as before baby, intimacy is more than just intercourse and your biggest organ of intimacy is your brain. Communicate any fears to your partner and make sure that you take physical intimacy slowly. Give yourself enough time to heal and find new ways to be physically intimate along the way. Massages, warm baths, have a good laugh and/or an enjoyable dinner, plenty of time to relax can help. Remember that each woman heals differently after birth and give yourself plenty of time to work your way into a physical relationship. If the above suggestions are not working or you feel something is really off, this would be a great time to schedule an evaluation with Pelvic Floor Physical Therapy.

#4 Labor has to be a painful and awful experience- Watch any shows on television and you will see birth as a painful and tortuous experience. Unfortunately, we are not shown how many labors are a lot of work but can be peaceful and rewarding. There are many childbirth preparations classes available that show that by physically and mentally preparing for a birth, you can have a wonderful experience. Chrissy’s personal favorite resource is Ina May’s Guide to Childbirth by Ina May Gaskin because more than half the book is dedicated to affirming and uplifting birth stories that help combat the negative images of birth that we are surrounded with by society.

#5. Just because your Healthcare Provider clears you for activity at your 6 week check up does not mean everything has to be back to “normal”- Post-partum recovery takes much longer than 6 weeks! Your body is amazing when it grows (and delivers) a human, Post-Partum recovery can take up to a year especially if you are breast feeding. It is never too late to help with post-partum issues. As a physical Therapist, I have helped women more than 10+ years post-partum deal with issues that happened

during or after their pregnancy. If you are struggling with back pain, incontinence, pelvic pain or heaviness, difficulty getting back into an exercise routine or difficulty exercising, schedule an appointment to see Chrissy, our Pelvic Health PT, to help you speed up your healing process

Chrissy Frey, Pelvic Health PT

Baby's First Adjustment

Majority of new moms at the office ask me when would be the best time to bring their little ones for a chiropractic adjustment. What are the benefits of a baby getting adjusted? Is it really necessary?  To answer the question about when would be a great time to bring their newborns, there is not a right or wrong answer but I do always encourage the parents to get their baby checked as soon as possible. And This is why!

Birth trauma continues to be an under-treated issue. Complications during birth can create misalignments and restrictions on the baby’s spinal column. It is important to know that most of the neurological development happens within the first year of life. When there are restrictions in their bodies, some might begin to present symptoms such as:  difficulty breastfeeding or latching, torticollis, colic, acid reflux and digestive issues. 

Adjustments for baby’s are very gentle and use less force than the pressure you would apply to your own eye. Yes! It is very gentle! This pressure is enough to correct the restrictions and create changes so the baby's body can work in it’s optimal capacity. 

What happens when my children get older? Do they still need to get adjusted regularly?

During children's growing phases, they start to reach different milestones that are key to a healthy development. Early milestones happen within the first year. A few examples are: holding their head steady without support, rolling from back to tummy position,  holding toys or bottles in their hands, crawling, climbing,  standing up without support and walking. 

Later, during their more independent stages, children will engage in more complicated activities such as kicking a ball, grabbing a bat, dancing, running, hopping and maybe participating in sports. 

All of these activities play an important role in your child’s development even though we don’t realize that often. While reaching these milestones, your child’s body can get misaligned and restricted during the process. It is completely normal! But when the restriction stays on their body for a longer period of time it can cause muscle tightness, joint restrictions and discomfort that can interfere with the child’s daily activities.

Chiropractic care reduces the stress to their bodies and nervous system allowing the body to perform optimally and improve their potential for healing and wellness. Adjustments for the little ones are completely different from adult adjustments. Restrictions are corrected with gentle pressure or using an instrument called an Activator. 

Symptoms mentioned above respond very well to chiropractic care which also supports milestone development and immunity. The purpose of treatment is to restore and maintain normal body function so your little one grows into a happy and healthy adult!

If you are interested in getting more information on how we can help, please visit our website, send an email to info@clechiropractic.com or contact us as (216)952-3830. 

Chat soon!, 

Dr. Shirley

Tips for Better Sleep During Pregnancy

Pregnant and exhausted? You’re not alone! A woman’s body goes through many changes and adjustments during pregnancy, and growing a human requires a lot of energy.  Many adjustments and changes happen during pregnancy: from changes in diet and physical activity to modifications of daily habits and routines, including sleep positions which can become issues as baby grows. Hormone shifts change body functions including digestion, bladder function, and even how the brain processes. These can all cause issues with restful sleep by affecting the ability to fall or stay asleep. A good night’s rest is not only important for mom, but also for her growing baby.  So, what can be done to help get better sleep? Here are a few tips and suggestions that may help you get more restful sleep during pregnancy:

1.     Get comfortable

Using pillows to support your body while sleeping during pregnancy is definitely recommended! Especially as baby grows and mom’s belly gets bigger, pillows and other cushioning can be very helpful to get comfortable and feel supported during sleep. Try using a pregnancy pillow or body pillow to support under your baby bump, between your knees and even to hug to take pressure off your shoulders and upper back. You can even use a pillow or rolled-up blanket in the small of your back to relieve pressure. If you are experiencing pain in your hips or low back, laying on a foam mattress pad or other cushioning may help take pressure off these joints. Also, make sure your neck is properly supported as well; avoid using pillows that are too flat or too fluffy which may affect normal alignment when you are sleeping. Sleeping on your side is recommended. Most doctors recommend women to sleep on their left side to help with support circulation and organs.

2. Practice Healthy Sleep Habits/Routines

Sleep experts recommend keeping electronics out of the bedroom and avoid using screens before bed. If you must have your phone or smart device in your room, keep it at least three feet from you. Turning off your home’s Wi-Fi at night and/or putting your phone on airplane mode can help decrease EMF waves which can interrupt normal brainwaves and sleep cycles. Try to go to bed and get up at the same time each day to help maintain a healthy, balanced circadian rhythm. Keep your room at a comfortable temperature (not too hot or cold) and use curtains or blinds/shades to keep light out while sleeping, especially if you need to sleep during light hours.

3. Monitor What You Eat and Drink

Some foods such as high acidic or spicy foods may cause heartburn or indigestion, especially during pregnancy. Foods that cause constipation can make it difficult to sleep as well. Some people note that certain foods cause them to have unusual dreams which may disrupt sleep. If you know that certain foods affect your sleep, try eating them earlier in the day. Eating smaller meals spread throughout the day may help with digestion and make it easier to sleep. While it is essential to stay hydrated, try to drink more during the day and not close to bedtime. This can help decrease the number of times you need to wake up to use the bathroom at night. Pregnant women should eliminate caffeine while pregnant; if you are consuming any caffeine, avoid drinking it before bedtime.

5. Take Care of Your Muscles.

It is common for women to experience leg cramps or restless legs during pregnancy, especially in the 2nd and 3rd trimesters. Increased need for minerals along with changes in blood flow or circulation can result in muscles not getting essential nutrients. Before bed, try stretching to improve circulation and decrease tension. Eating foods rich in calcium (such as green leafy vegetables, seeds, and beans/legumes) and magnesium (such as nuts, dark chocolate (try a healthy option like Hu brand), and potatoes or sweet potatoes. Magnesium lotions may support muscle function and relax tension. Mineral supplementation may be beneficial as well; consult your doctor for specific recommendations.

6. Relax Your Mind

If you can’t sleep within 30 minutes, get up and do a non-stimulating activity like reading. If you exercise and have a difficult time falling asleep, you may find that changing the time and type of movement you do close to bedtime helps. Some find that doing slower, more relaxing exercises such as yoga closer to going to sleep helps relax their body and mind. If you do more active exercise, doing your fitness before dinner or a few hours before you go to bed may allow your body more time to relax and prepare for sleep. To calm the mind and relax the body, try incorporating calming practices into your schedule, like yoga, journaling, meditation/prayer, and breathing exercises.

Follow these tips to help get a better night’s sleep for you and your baby. Our doctors and staff are here to support you during your motherhood journey. If you are having issues with sleep during pregnancy, schedule an appointment to ease stress and tension in your body and learn how you can improve your sleep and get better rest.

Back and Sciatic Pain During Pregnancy

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 changes can cause joint restriction and muscle/ligament instability in your spine, pelvis, sacrum and hips.  

Common symptoms you might experience during this transition are: 

• muscle tightness 

• soreness

• joint stiffness

• pubic bone pain

• numbness/pins & needles

• sacroiliac joint pain

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

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! 

How can chiropractic care help to decrease pain, discomfort, and improve functional stability during pregnancy?

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. 

• Baby has more room to move around the womb. Also improves the chance of the baby moving into the correct position before labor, facilitating the delivery. 

• Optimal baby positioning at the time of birth can result in an easier and safer delivery for both the mother and child.

Exercises for Back Pain and Sciatica During Pregnancy

Here are a few positions and exercises recommended for core strengthening and muscle/ligament stability: 

• 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. 

These exercises and stretches are beginner friendly. But always consult with your healthcare provider before starting any exercise routine. We can help to create a unique routine addressing your goals and needs!

We can help you. Call us today! 
In health,

Dr. Shirley

drdelgado@clechiropractic.com

(216)952-3830

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

5 Reasons to See a Chiropractor During Pregnancy

Pregnancy is a time of many changes and transitions. While baby is growing, mother’s body is changing and adapting to support the needs of her little one. These new demands, though normal and natural, can cause undesirable symptoms including aches and pains, headaches, nausea and heartburn, fatigue, skin issues, swelling, difficulty with movement, sleep issues, etc. Some of these symptoms may not be completely avoidable, however, natural, conservative care including chiropractic, acupuncture, nutritional support, and manual therapy or exercises may help reduce and relieve them. So, how can chiropractic be beneficial during pregnancy?

1. Ease pregnancy symptoms:

Chiropractic may help ease pregnancy symptoms, such as nausea, heartburn, headaches, swelling in feet and hands, and general discomfort. Through chiropractic adjustments and manual therapy, optimal nerve flow and reduced tension in the body help ensure optimal brain-body communication. If there are restrictions of joints of the spine or soft tissue tension, nerve flow/communication can be interrupted, resulting in dysfunction and unwanted symptoms. Chiropractic care checks for these restrictions and helps

2. Natural Relief from Lower Back Pain:

Data shows that more than 50% of women will experience pregnancy-related low back pain. As the baby grows, the mother’s abdomen grows as well and her center of gravity shifts. Her spinal curves also modify to adapt to growing baby. These changes may put more pressure on joints of the spine, especially the low back and pelvis which can cause pain. Chiropractic care (along with other therapies we offer) may help reduce pain by improving joint mobility and function, reducing stress on the joints, improving spine and pelvic alignment, and decreasing soft tissue tension.

3. Optimal Fetal Position:

The position of the pelvis and sacrum play an important role in how baby is most comfortably positioned in the womb. Chiropractic care assesses mother’s alignment and pelvic positioning, helping to ensure optimal function of the pelvis. This allows baby to have optimal room in-utero, making it easier for baby to move and get into a head down position for birth. Often, babies are in the breech position due to uterine or pelvic/sacral constraints which limit their movement or make it uncomfortable for baby. Proper positioning of the baby may help lower the risk of back labor and/or the need for an unnecessary cesarean. Our doctors are certified in the Webster Technique which is a specific chiropractic sacral/pelvic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation/sacroiliac joint dysfunction. In doing so, neuro-biomechanical function in the pelvis is facilitated which benefits both mother and baby.

4. Easier Labor and Birth:

Chiropractic adjustments may help shorten labor and make the birth process easier. If the mother’s spine and hips are able to move optimally and are in proper alignment, and the nerve communication to the muscles of the pelvic floor and uterus is uninterrupted. This may help labor and birth to progress more easily and with less complications. Many moms who utilize chiropractic during pregnancy report shorter labor and less intense labor symptoms. For moms who want a natural, drug-free birth, chiropractic care can help them achieve that goal.

5. Support Overall Health and Immune Function:

The immune system is intricately connected to the nervous system. Proper function of the nervous system is vital for optimal function of the immune system. During pregnancy, a woman’s body is under more stresses and changes, which puts more demand on the immune system. Chiropractors help patients, especially pregnant women, stay healthy and function their best during pregnancy through recommendations for proper nutrition, supplementation, and healthy lifestyle changes, in addition to caring for mom’s neuromusculoskeletal system. All these healthy lifestyle choices can all have a positive impact on mom and baby’s health.

Choosing chiropractic care as part of your prenatal care is a safe and effective option to manage pregnancy symptoms, promote overall health, and function your best while pregnant. Regardless of how far along you are in your pregnancy or what your birth plans/goals may be, chiropractic can help you feel and function your best. Our doctors can share natural and holistic options to help and support you during your pregnancy, playing an important role in your team of prenatal health care providers.

In Health,

Dr. Abbey

“You Ate Your WHAT?!”: Placenta Encapsulation

Placenta encapsulation is the steaming and dehydrating of the placenta after birth. 

What is a placenta?

A placenta is a temporary organ that your body develops during pregnancy!  It attaches to the wall of the uterus and connects to your baby via the umbilical cord.  The placenta filters waste and toxins from the blood and supplies nutrients to the baby, including oxygen.   It produces hormones necessary for your baby to grow. 

The placenta stores gonadotropin, prolactin, oxytocin, thyroid stimulating hormone, cortisone, interferon, prostaglandins, hemoglobin, and gammaglobulin.  The following nutrients are found in the placenta: iron, vitamin B6, vitamin E, corticotropin-releasing hormone, and cytocines.

Why encapsulate your placenta?

Benefits of placenta encapsulation include:

·      Restores balance of the body

·      Decreases risk of “baby blues”

·      Increases energy

·      Lessens postpartum bleeding

·      Replenishes iron lost during childbirth

·      Helps uterine involution (shrinking)

What is the process like?

The method I prefer to use is the Traditional Chinese Medicine (TCM) method.  This process is a two-step process.  The blood is drained from the placenta and the membranes are removed.  The placenta is steamed with herbs to enhance the effects.  It is the sliced and prepared for dehydration. 

After dehydration, the dried placenta is ground into a fine powder and put into tasteless odorless capsules.  You can expect to get between 100-200 capsules in a placenta, depending on the size. 

I do limit the number of placenta encapsulation clients I take.  If you have an interest, please send an inquiry to our front desk and they can help you move forward with the process!

In health + wellness,

Candace