The Silent Load Moms Carry: How Motherhood Stress Shows Up in Your Body

The Silent Load Moms Carry:

How Motherhood Stress Shows Up in Your Body

Mama, you’re doing your best. You’re showing up every day, doing all the things, and juggling more than anyone really sees, all while loving with all your heart.

But there’s this weight, this tension, that keeps following you, that keeps you from feeling yourself. Those tight shoulders. The exhaustion and fatigue. The mental load. That voice in your head that says “I should be doing more” or “Why isn’t this enough?”

Often we call this stress “mom stress” or “mom burnout” and it’s not just a mindset. It’s something your body feels, holds, and stores over time. Often “mom guilt” shows up when it feels like you’re falling short, even when you’re doing everything you can and doing your best.

There’s the pressure to:

● Always be present, yet patient

● Do it all and never complain

● Never need or want a break

● “Bounce back,” stay calm, keep it together

● Keep up with “all the things”

● Be “perfect”

Sound familiar?

This emotional load doesn’t just weigh on your heart and your mind, but it also creates chronic tension and physical symptoms in the body, too.

When constantly in a state of busy-ness/always on the go, keeping track of the never ending to-do list, or stuck with self-doubt, the nervous system can get stuck in fight-or-flight mode. This get exhausting and affects more than just your mental health.

Over time, this stress can look like:

● Tight shoulders and jaw clenching

● Headaches or digestive issues

● Low back pain or pelvic floor tension

● Racing thoughts or fatigue that sleep doesn’t fix

● Feeling disconnected from your body

Your body isn’t broken or dysfunctional; these are warning signals and signs your body is crying out for help. Chronic stress without regulation leads to wear and tear physically, mentally, and emotionally.

The beautiful thing about the body? It knows how to heal…it was designed and made to heal. It just needs the right support. That’s where holistic care comes in!

Here are some ways to support your body through motherhood to help reduce the stress and tension your body is carrying and help provide relief and balance:

1. Chiropractic Care

Gentle, nervous system-focused chiropractic doesn’t just help with aches and pains, it helps regulate your stress response and calm your nervous system. When we remove physical tension and interference, your body can finally shift out of survival mode and into healing.

2. Massage Therapy

Massage isn’t just a luxury…it’s a way to release stored tension, reset your nervous system, and reconnect with your body in a nurturing, relaxing way. It can be a welcome break from the active, stressful mom-life.

3. Acupuncture

Emotional stress disrupts the body’s energy flow. Acupuncture may help restore balance, reduce anxiety, decrease tension, and support better sleep and mood regulation which are all essential for moms who are constantly “on.”

4. Pelvic Floor Therapy

The pelvic floor responds to stress, trauma, and emotional load just like any other part of the body by bracing, tightening, or disconnecting. Pelvic floor therapy helps you release physical and emotional holding patterns and rebuild function with your body.

5. Physical Therapy

Physical therapy can help women reconnect with their bodies, reduce pain, and restore strength, especially after pregnancy, birth, or long periods of physical strain. From rehabilitation therapy to core stabilization and posture support, it’s a powerful tool for healing and thriving in motherhood.

So no, you’re not “just tired.” Your feelings are valid. Your tension is real. You don’t have to carry it all alone or carry it all inside.

Holistic care is about seeing your body as a whole, not just the symptoms. We’re here to help you feel grounded, reconnected, and supported in your motherhood.

We support women as they are journeying through life to heal, function, and thrive. Through chiropractic, soft tissue therapy, acupuncture, massage, craniosacral therapy, pelvic floor therapy, and physical therapy, we are here to help your body reduce tension, improve function, and feel better overall.

Let us help you release the stress and tension that your body has been holding. You don’t have to do it all, and you don’t have to do it alone. Let’s walk this healing journey together.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

In today’s fast-paced world, stress and tension can take a serious toll on both our mental and physical health. Whether you’re dealing with chronic pain, anxiety, or just everyday stress, Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that can help you find relief.

PMR involves systematically tensing and relaxing different muscle groups in the body, helping you become more aware of physical tension and teaching your body how to release it.

Benefits of Progressive Muscle Relaxation

· Reduces stress and anxiety – By focusing on physical relaxation, PMR can help calm the mind and lower stress hormones.

· Relieves muscle tension and pain – Regular practice can help ease tension-related pain, including back pain, neck pain, and tension headaches.

· Improves sleep quality – PMR can help those struggling with insomnia or restlessness by promoting relaxation before bedtime.

· Enhances body awareness – It helps individuals recognize areas of chronic tension and work toward long-term relief.

How to Perform Progressive Muscle Relaxation

To get started, find a quiet space where you won’t be disturbed. Sit or lie down in a comfortable position. Take a few deep breaths to settle in, and then follow these steps:

1. Start with Your Feet

· Inhale deeply and tense the muscles in your feet by curling your toes. Hold for about 5-10 seconds.

· Exhale slowly as you release the tension and notice the relaxation spreading.

2. Move to Your Calves

· Tighten your calf muscles by pointing your toes upward. Hold for 5-10 seconds, then release.

3. Engage Your Thighs

· Squeeze your thigh muscles and hold. Feel the tension, then let it go as you exhale.

4. Tense Your Abdomen

· Tighten your stomach muscles as if preparing for a light punch. Hold, then release.

5. Relax Your Chest and Back

· Take a deep breath and contract the muscles in your chest. Hold, then release.

· Slightly arch your back to tense those muscles, then let go.

6. Squeeze Your Hands and Arms

· Make a tight fist and tense your forearms and biceps. Hold, then release.

7. Relax Your Shoulders and Neck

· Shrug your shoulders up toward your ears. Hold, then exhale as you drop them back down.

8. Finish with Your Face

· Clench your jaw and scrunch your face for a few seconds. Then, slowly relax your facial muscles.

9. Take a Few Deep Breaths

After completing the sequence, take a moment to enjoy the feeling of relaxation throughout your body. Breathe deeply and slowly for a few more moments before resuming your day.

Tips for Best Results

· Practice PMR daily, especially before bedtime or during high-stress moments.

· Focus on the contrast between tension and relaxation to increase awareness.

· Pair PMR with deep breathing for enhanced relaxation.

Progressive Muscle Relaxation is a simple yet effective way to relieve stress and pain. Whether you’re dealing with chronic discomfort or just need a way to unwind after a long day, this practice can help you feel more at ease in your body.

Progressive muscle relaxation is just one mind-body tool that I use to help with stress. I will be sharing other practices so that you can build your stress relief toolbox!

Please let us know if you have any questions!

Take care,

Dr. Gina

Acupuncture and Stress

Stress and Acupuncture: A Path to Balance and Well-Being

The Impacts of Stress on the Body

Stress doesn't just affect your mind—it also takes a toll on your physical health. Chronic stress can lead to a variety of symptoms, including:

• Headaches and migraines

• Digestive issues like bloating, constipation, or diarrhea

• Muscle tension and pain, especially in the neck, shoulders, and lower back

• Sleep disturbances such as insomnia or poor-quality sleep

• Weakened immune function, leading to frequent illness

• Increased anxiety and irritability

• Elevated blood pressure and heart rate

These symptoms are often the result of the body’s "fight or flight" response, where stress hormones like cortisol and adrenaline are released into the bloodstream. While this response is useful in the short term, chronic activation can lead to long-term health issues.

How Acupuncture Helps with Stress Relief

When it comes to managing stress, acupuncture works by stimulating certain points that help calm the nervous system and help the body to self regulate and move it into the parasympathetic “rest and digest” state. Several acupuncture points are particularly effective for stress relief:

• HT7: Located on the wrist, this point is often referred to as the "Spirit Gate" and is known for calming the mind and alleviating anxiety.

• Yintang: Found between the eyebrows, this point helps reduce tension in the head and can promote relaxation.

• PC6 : Situated on the inner forearm, this point is commonly used for emotional stress and anxiety. It helps relieve nausea and promotes a sense of calm.

• LV3: This point is great for reducing anger, irritability, and emotional stress by helping to balance liver Qi.

Through acupuncture, these points help activate the body's natural ability to relax, lower cortisol levels, and restore a sense of calm and equilibrium.

The Hormonal Effects of Stress and Acupuncture

Stress has a direct impact on your hormone levels, especially cortisol, the body’s primary stress hormone. When cortisol levels remain elevated over time, it can lead to hormonal imbalances, affecting everything from sleep patterns to metabolism. Acupuncture helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of cortisol, and can thus help restore hormonal balance. 

Balance Maintenance Tips for Stress Management

In addition to acupuncture, there are several lifestyle changes you can make to maintain balance and manage stress effectively:

1. Regular Exercise: Physical activity helps release tension and regulate stress hormones.

2. Mindfulness and Meditation: Practicing mindfulness or meditation can help reduce the mental clutter that contributes to stress.

3. Adequate Sleep: Prioritize good sleep hygiene, aiming for 7-9 hours of quality rest each night.

4. Healthy Diet: Eating a balanced diet rich in whole foods can help support your body’s ability to manage stress.

5. Social Support: Connecting with loved ones can provide emotional support, reducing feelings of isolation and stress.

Scientific Support for Acupuncture and Stress Relief

Research continues to highlight the effectiveness of acupuncture for managing stress and promoting emotional well-being. A review by Bazzan et al. (2015) published in Expert Review of Neurotherapeutics examined the role of complementary and alternative medicine (CAM) in treating mood and anxiety disorders. The authors found that acupuncture, among other CAM therapies, can aid in managing stress, anxiety, and mood imbalances by targeting the body’s nervous system.

If you are noticing increased stress and what some additional support we are here to help! Please reach out our office with any questions or for more information.