Oh My Aching Back!

Most women who have experienced the joys of pregnancy and giving birth have also experienced the pains of an aching back! I am here to tell you that back pain during pregnancy and afterwards is very common, but IT IS NOT NORMAL!

Women with back pain during pregnancy are at greater risk for back pain postpartum (after birth). If back pain is not treated early on it can lead to problems in the future. In this article you will learn: 1) common pain complaints, 2) how to care for your back, and 3) some simple tips you can do to help alleviate your back pain.

Common Pain Complaints

During pregnancy and the postpartum period there are 2 common categories of pain complaints: pelvic joint pain and low back pain.

Low Back Pain

• Pain worsens when you stand for long periods of time.
• Pain increases with activity
• Feel fine with walking
• Dull ache in low back worsens as day goes on

Pelvic Joint Pain

• Buttock or hip pain
• Pubic or groin pain
• Tailbone pain
• Sharp stabbing pain
• Pain with changing positions: sit to stand, stair climbing, rolling in bed, getting out of bed/car
• Loose and weak joints: popping and clicking
• Pain that extends to groin or down the back of the leg
• Feels as though the leg is "giving way"

How to Care for Your Back

• Practice good posture when standing and sitting. Think about keeping head over shoulders over hips. During pregnancy as the belly gets large, women can have a tendency to let their back sway more to counteract the forward pull of the belly.

• Avoid cross-legged sitting, one leg standing, and jutting your hip out to the side. This means that you should not be using your hip as a place to prop the baby for extended periods of time.

• Avoid bending and twisting at the same time.

• Use good body mechanics. Bend from knees and hips, not your back.

• Contract your deep core muscles when lifting and exercising. Squeeze and lift your pelvic floor muscles up and in. Sink your low abdominal muscles inward.

• Maintain your low back in a neutral posture (not too flat or too arched).

Tips to Alleviate Back Pain

If your back hurts you can:

• ICE: Apply an ice pack for 15 minutes when you have sharp pain. A bag of frozen corn or peas works really well.
• HEAT: Put 2 cups of uncooked rice in a cotton sock, knot the open end, and heat in the microwave for 60 seconds. Apply heat to painful area for 15 minutes.
• MASSAGE: Your partner can massage sore muscles. Or better yet, why not splurge and pamper yourself with a pregnancy massage.
• EXERCISE: Working your core muscles can help. Try gently squeezing your buttocks muscles and holding for 5 seconds, repeating 10 times. Follow this with gently trying to draw your belly button in towards your spine and holding for 5 seconds, repeating 10 times.
• CONSULT A PHYSICAL THERAPIST: If the self-help tips have not worked and back pain has persisted, physical therapy can help. A physical therapist will do a comprehensive musculoskeletal evaluation in order to determine specific treatment for your condition. Physical therapists are a great resource for helping you learn appropriate abdominal muscle exercises as well. Research has shown that postpartum women with pelvic and back pain who did abdominal muscle training had improved symptoms that lasted at least through 1 year postpartum.

Consult a physical therapist if back or pelvic pain is persistent or interferes with daily function. The therapists at Legacy Physical Therapy are happy to help. 636-225-3649

Legacy Physical Therapy in the News

In case you didn't get a chance to see the news video featuring Legacy Physical Therapy on television or posted on Facebook or our blog, I wanted to post it again here. Several months ago I had the pleasure of working with University of Missouri Extension Office to film a news clip about how the MU extension office was integral in helping Legacy Physical Therapy open its doors 2 years ago. I thought it was perfect timing that this video should be ready for release as we come into the start of our 3rd year in business.

VIDEO CLIP

Thank you to everyone who has helped with the success of
Legacy Physical Therapy!!

Healthy Holiday Recipe

Sharon Anderson of Creating Health in You was kind enough to provide a wonderful soup recipe this month. We hope you enjoy.

Sharon has been into fitness and nutrition for 30 plus years, and has helped people with fitness training and nutrition for well over 15 years. She is certified through Lifestyle Management as a Nutrition Manager and has numerous other certifications in fitness and health. She is passionate about living a healthy lifestyle, and realizes it takes commitment, encouragement, and dedication. She is here to help you through the tough spots, and support you with information and knowledge to improve your health.

BUTTERNUT SQUASH AND PUMPKIN SOUP

This is a wonderful soup made with organic ingredients and no cream. Great for those on a dairy-restricted diet.
INGREDIENTS:

DIRECTIONS:
Cut squash in half, place on baking sheet, flesh side down, and bake at 425 degrees for approximately 40 minutes. Remove seeds and scoop out pulp; set aside. Melt butter in large pot. Add onion, and garlic. Cook on low heat until onions are transparent. Add squash, apple juice, applesauce, and vegetable broth and let simmer for 10 minutes. Then add the pumpkin and cinnamon. Let it simmer for an additional 30 minutes. Then puree the mixture in a blender or Vita-Mix machine, then return to pot and simmer another 10 minutes, and you are ready to enjoy a delicious winter soup.
If you are short on time, you can use frozen butternut squash, but I believe that fresh tastes better. ENJOY!!!!!!!!